06/23/2021 - Black Panther - Getting ready for tank top weather
AO: Black Panther
When: 06/23/2021
PAX:
Number of Pax: 14
Pax Names: Bar Code, Captain Underpants, Crambone, Dick Cheney, Fargo, Handy Manny, Judge Smails, Milton, Parks and Rec, Sir Mix-A-Lot, Tonka,
DR Names:
Number of FNGS: 2
FNG Names: Jenny Finch, Puppy Love
QIC: Munson
Introduction
Welcome to F3 at Black Panther. Welcome to my VQ!
F3 is free of charge, to all men, peer lead in a rotating fashion, held rain or shine, and ends with circle of trust.
I am not a professional, I do not know your medical history, please modify these movements as needed.
Warm-O-Rama
Arm Circles
Goal Post Rotations
Seal Claps
Good Mornings
Abe Vigoda’s
Motivators from 8
The Thang
Indian Run on path to the south side of the hill.
Partner up.
P1- Run up to cones on hill/perform 10 Merkins/Bear crawl to top of hill/10 Burpee’s/run back down
P2- Perform band exercises continually until relived by P1
(8 different band exercises, change exercise every rotation)
Repeat the 10 Merkin’s every time up the hill but decrease the Burpee’s at the top of the hill by 1 until you hit zero.
MARY’S:
Partner up:
Marine Throwdowns (20 each) Switch up (SSH’s until everyone finished)
High Plank Circle of Fire with 10 Mountain Climbers each until all completed
Star Gazers
Circle of Trust
I have been married 36 Yrs and we have 3 sons. 2 of them followed my footsteps and joined the military. They joined a different military than I did and to this day still struggle with some of the after effects including PTSD and other serious ailments. I have seen them and other kids I know that also joined the military, by their own choice, during wartime, struggle with life after coming back home. I have seen bad mood swings, unhealthy habits, trouble keeping jobs and their sanity. My message to you HIM’s this morning is simple. If you have the means to help a veteran, which could be as simple as giving them an ear to use while they vent, or helping them get a job, a place to stay, or just a shoulder for them to cry on, BE THAT PERSON! Our country is known all around the world as a superpower, but most of the people serving to protect your freedoms , are just kids! Normal kids, put in dangerous situations. The events that they go through, stays with them for life. Good and bad. I’ll finish with, remember that military holidays, that we enjoy celebrating with cookouts and beach visits, are holidays that are meant for us to honor those that have served and have given the ultimate sacrifice. The freedoms that we enjoy in the U.S. should not be taken for granted.
Naked Man Moleskin
Thank you @Judge Smails for holding the 6! You have been a great help! Also thanks to all that came out for my VQ! We worked those tank top muscles today and climbed the hill like Champs! Thanks to the 2 FNG’s that woke up to get beatdown! Hope to see you back soon!