10/11/2021 - Black Panther - Get back on the horse
AO: Black Panther
When: 10/11/2021
PAX:
Number of Pax: 14
Pax Names: Bar Code, Blueprints, Dick Cheney, Fargo, Judge Smails, O'Douls, Parks and Rec, Sir Mix-A-Lot, Stand Up, Title IX, Trailer Park, Trickle,
DR Names:
Number of FNGS: 1
FNG Names: Boy Sandwich
QIC: Munson
Introduction
Welcome to F3 Naperville. We are at Black Panther Ruck Club.
F3 is peer lead, in a rotating fashion, it’s held rain or shine, free to all men, ends in a circle of trust. I am not an expert. I do not know your injuries, so please modify your movements today as necessary.
Warm-O-Rama
Good Mornings
Tappy Taps
Seal Claps
Arm Circles
Motivators from 6
The Thang
Ruck around the AO pathway. Stopping at points to perform PT. Band exercises while rucking to PT location.
Band exercises while rucking: Chest spreads
Chest Press
Overhead shoulder spreads
Exercises at PT stops– (10) Ruck Ground to Overheads /20 squats
(20) Ruck arm curls/20 Mountain Climbers
(20) Ruck Chest presses/20 high plank shoulder taps
(20) Ruck arm swings/10 reverse Lunges each leg
The Hill Stop- Rifle carry ruck sack to top of hill/ 5 burbees/ rifle carry ruck sack to bottom
Mary’s
Flutter Kicks/holding ruck sack above chest- (10) 4 count IC
Hello Darlings/holding ruck sack above chest- (10) 4 count
V ups/ bring ruck up to feet (10) count
High Plank circle of fire with 5 Merkins each
Circle of Trust
Getting back on the horse. I was away from F3 for about 3 weeks due to work and a scheduled vacation. During my time away I found myself getting back into what I call lazy mode. My body started aching, I felt out of sync, and I obviously felt like my weight was coming back that I have worked really hard to lose. But even with all those horrible feelings I was getting, I still managed to feel like I was satisfied with myself. Lazy mode had sit in. It is easy to get comfortable living a sedentary lifestyle. The reason is simple, lazy is fun. The problem with that is also obvious, health conditions start to worsen, weight gain comes at you, anxiety sits in, and depression likes to sit in. So, when It was time for me to return to working out in the morning, I had to fight myself and the lazy mode syndrome to get up again at 4:15 to prepare for these lovely beatdowns. I know it is easier to lay in bed that extra hour or two, but I also know that it is beneficial for myself to stay healthy. If not for myself, then for my family, who is counting on me to be here for them. I challenge everyone today to take a good look at where they are getting into lazy mode. It can be things other than working out. Are you being lazy with your marriage? Not being the best husband, father, sibling, son, or lazy serving your creator? Is it time to get back on the horse and being a better role model for your family, for your God? Getting back to what you are supposed to be doing may not be easy, and we all go through times where we get into ruts in life. I say saddle up fellas and keep fighting the good fight. We are meant to overcome challenges in life and remember that everyone falls off the horse at times, but the true HIM’s finds ways to get back on that horse to continue his journey! AYE?!
PRAYER
Naked Man Moleskin
Thanks to all that came out this morning! I was happy to see my oldest 2.0 join F3 today and excited to see what he brings to our group! A special thanks to Dick Cheney who did a great job as usual and all my Black Panther brothers for coming out!