11/10/2021 - Black Panther - High Rep Morning
AO: Black Panther
When: 11/10/2021
PAX:
Number of Pax: 9
Pax Names: Boy Sandwich, Crambone, Dick Cheney, Handy Manny, Milton, Munson, Parks and Rec, Title IX,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Pre-Blast: “Black Panther: Bring your COUPON and some GLOVES and get ready to PAY SOME DUES”
I told the guys that there wouldn’t be much running, so if they were looking for miles, they might want to put in some EC…not sure if anyone took me up on that…
The mumble chatter was in full effect as pax arrived and gathered at the flags, but when Dick Cheney (a solid Site Q that he is) announced it was 5:15, it was time to pay some dues!
The 5 principles of F3 were explained, and the disclaimer was given…NOW LET’S GO!
Warm-O-Rama
- Imperial Walkers – 20 IC
- Arm Circles – 10 IC x2
- Abe Vigodas – 20 IC
- SSHs – 20 IC
- Stretching – 60 Seconds OYO
Grab your coupon and do a short mosey over to the pavilion
The Thang
Thang 1:
We still start each exercise together. Once you complete the reps, do a lap around the pavilion and then wall sit until the 6 is in. Then we’ll move to the next exercise.
- 100 Curls
- 90 Overhead Press
- 80 Chest Press
- 70 Alpos
- 60 Picnic Table Dips
- 50 Bent Over Rows
- 40 Swings
- 30 Tricep Extensions
- 20 Step Ups
- 10 Thrusters
Thang 2:
Move back to the flags. Leave your coupons to the side. Two cones were set up about 20 yards apart. Do ELEVENS – 10 MERKINS at the first cone, run to the other cone and do 1 BIG BOY SIT UP. Go back to the first cone and rinse and repeat with 9 merkins and 2 big boys, 8 and 3, etc.
Mary:
Didn’t have time to do a full 5 minutes of Mary because I wanted everyone to finish the 11’s. So we did LBC’s until Dick Cheney called time (about a minute or so).
Circle of Trust
Count-O-Rama (9)
Announcements were said – lot’s of great stuff coming up!
Name-O-Rama
CoT: I have been reading a lot of posts from guys who are struggling with all sorts of issues in life, and it seems every week we read about another young person in our larger community who committed suicide. I’ve spoken often in these CoT’s about my own mental health struggles – and how F3 saved my life almost a year ago (and that isn’t hyperbole). Men, do not neglect your mental health. I still have dark days, but I have tried to surround myself with the best people – friends, mentors, and professionals – who help me through it. There is no shame in seeking help for your mental health. Physical strength is important, but it means nothing if your mental health is falling apart. Ask for help. Ask for help before you’ve hit rock bottom. I learned that lesson the hard way. Don’t do it like I did. If you need help finding resources to address your mental health, please reach out. I’d love to help. No shame, no judgement.
Naked Man Moleskin
Coming back from an injury, and being sick the last few days, I still didn’t want to let go of this Q spot. It was definitely a HIGH REP morning. Good job, everyone.
And great coffeeteria conversation afterwards. Appreciate you all!