11/09/2022 - Black Panther - Find Your “WHY”
AO: Black Panther
When: 11/09/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Pre-blast: “11/9/2017 – a day that changed my life forever. On that day the state of Illinois actually made a good decision, allowing my wife and I to adopt two amazing kids. They are one of the reasons I push myself – I wanna be better for them! On Wednesday, we’ll push ourselves and remember all the reasons we get up in the morning. Bring your COUPON – we’ll get stronger! Plan for PAVEMENT – we’ll keep moving! EC RUCK steps off at 4:45 if you want to join. We all have a reason to keep going, so put your HC in the thread below and I’ll SYITG.”
Early morning. Arrived at the AO around 4:30 AM so I could set-up some cones and be ready to step off for an EC ruck with Judge Smails and Parks and Rec at 4:45 AM. We looped around the school and had some great mumble chatter.
As we got back to the flags, it was soon 5:15 AM. Enron handled music needs for us. The core principles were shared and the disclaimer was given. Let’s get to work!
Warm-O-Rama
- Imperial Walkers – 15 IC
- Arm Circles – 10 IC (x2)
- Seal Claps – 10 IC
- Overhead Claps – 10 IC
- Abe Vigodas – 10 IC
- Stretches OYO
The Thang
Thang 1: Parking Lot Ladder
5 cones set-up about 10 yards apart going down the parking lot.
Round 1 – 20 Overhead Press, 20 Curls, 20 Bent Over Rows. Run to 1st cone and do 5 Burpees. Run back to coupons and hold plank for 6.
Round 2 – 20 Overhead Press, 20 Curls, 20 Bent Over Rows. Run to the 2nd cone and do 10 Big Boys. Run to 1st cone and do 5 Burpees. Run back to coupons and hold plank.
Round 3 – 20 Overhead Press, 20 Curls, 20 Bent Over Rows. Run to the 3rd cone and do 15 Merkins. Run to the 2nd cone and do 10 Big Boys. Run to 1st cone and do 5 Burpees. Run back to coupons and hold plank.
Round 4 – 20 Overhead Press, 20 Curls, 20 Bent Over Rows. Run to the 4th cone and do 20 Jump Squats. Run to the 3rd cone and do 15 Merkins. Run to the 2nd cone and do 10 Big Boys. Run to 1st cone and do 5 Burpees. Run back to coupons and hold plank.
Round 5 – 20 Overhead Press, 20 Curls, 20 Bent Over Rows. Run to the 5th cone and do 25 Side Straddle Hops. Run to the 4th cone and do 20 Jump Squats. Run to the 3rd cone and do 15 Merkins. Run to the 2nd cone and do 10 Big Boys. Run to 1st cone and do 5 Burpees. Run back to coupons and hold plank.
Thang 2: Basketball Court DORA
50 Goblet Squats – 75 Bonnie Blairs – 100 Calf Raises
Partner 1 starts reps while Partner 2 Bernie Sanders to the half court line, forward run back, Bernie Sanders to the far end line, and forward run back. Switch roles and repeat this format till you complete all reps. Hold squat for the 6.
Thang 3: Pavilion DORA
50 Chest Press – 100 Dips – 150 Incline Merkins
Partner 1 does 25 reps of the exercise while Partner 2 does a wall sit. Switch after 25 reps. Continue this format until you complete all exercises/reps. Hold wall sit for the 6.
Mary:
- LBCs – 20 IC
- Heel Touches – 10 IC
Title IX called 6:00…recover, recover!
Circle of Trust
If you read the preblast, you know today is a special day in the Mix-A-Lot household. It was this day, five years ago, and we officially finalized the adoption of our kids, after having been their foster parents for a period of time. Getting to this point was a journey – years of trying to have children. It was a difficult, painful road to walk. When my M and I decided to become foster parents, we didn’t know what the future would hold. We knew nothing was guaranteed. But when the judge made his ruling and the adoption was finalized, it brought so much joy to all of us. My kids (and my M) are one of the reasons I get up in the morning. You need a reason to get out of bed at 4:30 in the morning for the days when the motivation just isn’t there. I want to be healthy, I want to be a better man, for them! We all need a reason WHY. It may look different for each one of us, but we need to look inside ourselves and find a WHY to keep driving us.
F3 is not a religious organization, but we took a moment to share concerns and prayer requests and pax were invited to join me as we closed in a moment of prayer.
Naked Man Moleskin
Another Wednesday at BP – Title IX brought his now infamous “Bag of Fun” to reward the pax with the best form and work ethic. Shoutout to Half Price for winning a prize.
November 9th is also INTERNATIONAL ADOPTION DAY. There are a lot of great charities and non-profits trying to support children around the world. Look into it and find a group you can support. Reach out if you have any questions – about adoption, about fostering, or how you can support others in that process.
Until next time – keep up the fight!