03/24/2021 - Black Panther - I Like Big Arms – I Cannot Lie
AO: Black Panther
When: 03/24/2021
PAX:
Number of Pax: 14
Pax Names: Blowfish, Dick Cheney, DJ Sump Pump, Handy Manny, Lawnmower, Lewinsky, Munson, O'Douls, Parks and Rec, Sailor Jerry, The Wedding Planner,
DR Names:
Number of FNGS:
FNG Names: Barcode
QIC: Sir Mix-A-Lot
Introduction
This was my second Q of the week – after leading at Virtuosity earlier in the week. I wanted to bring a similar beatdown to the pax of Black Panther, focusing on upper body strength. After all – I like big arms, I cannot lie, and you other pax can’t deny.
After some FNG’s joined earlier this week, I noticed that not everyone had their own coupon yet – so I needed to adjust the plans a bit on the fly…but I think it worked out quite well!
Warm-O-Rama
Welcome / F3 Principles / Disclaimer
Motivators – From 5
Tappy Taps – 12 IC
Arm Circles – 10 each way IC
Split up into partners for a DORA
The Thang
DORA: Partner 1 can decide between running the length of the parking lot (out and back) OR walk half the length doing a “John Cusack” coupon carry. I added the running option since not everyone had their own coupon. While a few of us did the coupon carry, most pax chose the running option during the thang.
Partner 2 started on a list of exercises until their partner returned…
100 Overhead Press
200 Curls
300 Chest Press
300 Rows
200 Lion Kings (I started hating my own workout at this point)
100 Merkins
All groups finished the thang in the time allowed. Some even had time for a little extra mosey around the parking lot. Nice work, pax. Everyone covered at least 2 miles when it was all over.
Mary:
Coupon Curl Ring of Fire (5 curls) – this was an arm workout, after all.
Freddy Mercuries – 20 IC
100 LBC’s OYO – this took us to 6:00
Circle of Trust
I don’t know what your faith perspective is. I don’t know how you define the third F in F3 (faith), but I find my faith and identity in Jesus. One of the things that keeps me connected to Jesus is the idea of GRACE. This is a message I’ve shared over and over again with fellow pax. These months since joining F3 have taught me SO MUCH about pushing myself, setting goals, and accomplishing more than I ever thought possible – but I cannot lose sight of GRACE. My identity is not based on what I accomplish (or don’t accomplish). My identity and my value is found in what God says about me. The same is true for all of us. Never lose sight of GRACE.
We ended with prayer, lifting up those who are on our hearts and minds.
Naked Man Moleskin
A couple of THANK YOU’s to share:
- Thank you Blowfish for having my 6
- Thank you to the pax of Black Panther – YHC has been away for awhile and focused on Virtuosity workouts, but coming back was like I never left. Thanks for your friendships!
- Thank you Brick for inviting me to F3 back in December. The idea of leading a workout seemed like an impossible idea…but here we are!