08/26/2022 - Black Panther - Full body beatdown
AO: Black Panther
When: 08/26/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Milton
Introduction
Time to mix it up and bring back some exercises we haven’t done in a while…
Warm-O-Rama
Mosey around lot
Abe vigodas
Imperial walkers
Motivators from 5
The Thang
Thang 1: Legs
A progression of lunges and squats in a 2:1 ratio. 2 lunges, 1 squat; 4 lunges, 2 squats, etc.
Progress up to 10 squats and then back down to 1 squat
Thang 2: Hill
Using 3 sides of the hill and doing a figure 8 pattern with burpees at the bottom of each side (progressing from 1 up to 5 and back down)
Start at the bottom of the long side of the hill. 1 burpee. Bernie Sanders up hill. Once at the top, turn left and go down the next side doing a crab walk to descend. 2 burpees at bottom. mosey to next side of the hill. 3 burpees at bottom then bear crawl up side. Go back down doing crab walks same side of hill as before. 4 burpees at bottom. Mosey back to bottom of long side of hill. 5 burpees. Repeat set with burpees going back down to 1.
Thang 3: Playground
Elevens – start with 10 ab crunches with hands down in plank position but feet up on swing. Then do 1 pullup. Finish progression until time for Mary.
Mary:
American Hammers
Elbow to Knee
Mountain climbers
Circle of Trust
Quote from Theodore Roosevelt:
“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worth thing you can do is nothing.”
Naked Man Moleskin
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