09/10/2021 - Black Panther - Farmer Carry Course

AO: Black Panther

When: 09/10/2021

PAX:

Number of Pax: 5

Pax Names: Milton, O'Douls, Parks and Rec, Title IX,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

PreBlast – “Minimal running and no murder bunnies – but this will still not be easy. It’ll be a test of physical and mental strength. Unleash your inner superhero! COUPONS REQUIRED and GLOVES are strongly encouraged. Get ready to haul some weight around the AO.”

This beatdown was inspired by a conversation during coffeeteria the day prior. I told O’Douls, “I’m not sure what we’re doing tomorrow, but I’ll make sure it sucks!”

I rolled into the AO around 5:05 am. Beautiful morning. No set-up required, so when the clock hit 5:15, it was time to get to work!

Warm-O-Rama

Welcome | F3 Principles | Disclaimer

  • Mosey lap around the parking lot (the only running we’ll do today!)
  • Good Mornings – 10 IC
  • Arm Circles – 10 IC x2
  • Imperial Walkers – 10 IC

The Thang

We’re going to walk the path around the AO, doing a FARMER CARRY with our coupons. We did occasional stops along the way for various exercises, switching hands for the farmer carry after each stop.

  • Merkins
  • Goblet Squats
  • Chest Press
  • Motivators
  • Overhead Press
  • Pull Ups
  • Step Ups
  • Curls

Challenge: Adjust your grip as you need, but if you set down the coupon while we’re walking, there will be penalty burpees at the end! (No one earned the penalty, though)

MARY:

  • LBCs – 20 IC
  • Heel Touches – 20 IC
  • LBCs – 10 IC
  • Flutter Kicks – 10 IC…RECOVER!

Circle of Trust

Count-O-Rama (5)

Announcements – Thanks O’Douls!

Name-O-Rama

 

Today is “World Suicide Prevention Day” – Mental health affects people in different ways. I’ve shared about my own mental health struggles during these CoT’s, and I credit F3 for making such a huge beneficial impact in my life. You don’t always know who is struggling. Reach out to someone. Talk to the coworker you don’t usually interact with. Say HI to that neighbor you haven’t spoken to in awhile. Reconnect with a family member you’ve been distanced from. You can change someone’s day, and even save someone’s life, by building a new connection.

 

Naked Man Moleskin

Adding to my Circle of Trust today, you’re struggling yourself – REACH OUT TO SOMEONE. We’re stronger with you. We need you.

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