04/01/2022 - Black Panther - In my suitcase in my trunk…
AO: Black Panther
When: 04/01/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Lewinsky
Introduction
With all the rain lately, I thought I’d do everyone a solid and keep the workout on the pavement. Mother Nature decided that she’d drop a bit of snow and some cool temps overnight to make sure things were just a little slick out there. Such a doll.
Other than that, it was a gorgeous morning and everyone showed up on time … except for Boy Sandwich but he’s excused because he saved someone’s life on the way to BP.
Warm-O-Rama
The WoR started at the flags and we moseyed to the 4 corners(ish) of the parking lot and did exercises.
Good mornings-10
Tappy taps – 10
Arm circles F/B – 10
Abe Vagoda’s – 10
The Thang
Thang 1
There will be exercises (listed below) at 4 corners of parking lot. After each set of exercises, run full lap + and end at next corner until completed exercises at all 4 corners.
Corner 1 – 5 burpees, 10 merkins (run lap)
Corner 2 – 5 burpees, 10 merkins, 10 prisoner up/downs (run lap)
Corner 3 – 5 burpees, 10 merkins, 10 prisoner up/downs, 10 overhead claps (run lap)
Corner 4 – 5 burpees, 10 merkins, 10 prisoner up/downs, 10 overhead claps, 10 squats (run lap)
Thang 2
Coupon work
20 curls
20 overhead press
20 bent over rows
Thang 3
Same concept as thang 1 but all exercises are increased and done at flags. (cut short due to time)
Round 1 – 10 burpees, 20 merkins, run lap
Round 2 – 10 burpees, 20 merkins, 20 prisoner up/downs, run lap
Round 3 – 10 burpees, 10 merkins, run lap
6 MoM
Ring of fire – 5 merkins
American Hammers – 25
Circle of Trust
Be nice to people today.
Parks and Rec will be at 1000 posts Tuesday – encouraged everyone to show up where he is and help celebrate his achievement.
Prayer
Naked Man Moleskin
I was really appreciative of the turnout today but this is becoming the norm at BP – it’s the place to be at 5:15.
I selfishly created a workout that involved a lot of cardio because that’s what I need most. I was impressed with how everyone kept up and gave their all. Again, not surprising. This is f3 Naperville.