10/20/2022 - Black Panther - Hill competition and parking lot burner
AO: Black Panther
When: 10/20/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: bedpan
Introduction
A perfect morning to get back to Naperville for a Q. Wanted to bring some competition and a burner to the PAX of BP. Mission accomplished.
Warm-O-Rama
SSH x 25
Abe Vi Goda x 10
Mountain Climbers x 10
Tappy Taps x 10
Arm Circles x 10
The Thang
THANG 1 – Hill Competition (split PAX into 2 teams)
CONE 1 – BEAR CRAWL
CONE 2 – BEARNIE SANDERS
CONE 3 – RUN
ROUND 1 (repeat the exercises until all team members have done bear crawl)
3 JUMP OVER BURPEE
10 OVERHEAD PRESS
15 SQUATS
ROUND 2 (repeat the exercises until all team members have done bernie sanders)
5 COUPON SWINGS
10 ALT COUPON MERKIN
16 LOUNGE
ROUND 3 (repeat the exercises until all team members have done run)
5 THRUSTERS
10 CURLS
15 MONKEY HUMPERS
Thang 2 Two cones and a lap (divide PAX into two groups)
Cone 1: Burpee Variations (PAX performs one exercise and runs to other cone, complete all three exercises to finish the THANG)
*Prison Cell Burpee, Hand Release Burpee, Contra Burpee x 10
Cone 2: Heavy Cone (PAX performs one exercise and runs to other cone, complete all three exercises to finish the THANG)
- Thrusters, Overhead sandbag toss, coupon swing x 15
Circle of Trust
It’s cold so get your mind right and set goals for 2023. Do not let the temptation of your warm bed to keep you from posting in the gloom because it is getting colder. Ask PAX about what layers, gloves, shoes, and other gear they wear to make the winter just another season!
The holiday season is just around the corner. What goals have you set for 2023 to keep you accelerating through the winter? There will be a lot of chances to let your queen beat your king. Don’t let the winter make you soft from eating and being warm at home.
Naked Man Moleskin
Abe Vi Goda’s with a 3 count to one leg is a better stretch than one count each leg. My opinion.