05/28/2022 - Black Panther - Iron PAX-esque Beatdown

AO: Black Panther

When: 05/28/2022

PAX:

Number of Pax: 19

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE BLACK PANTHER – 5/28/22 7:00🔥🛠🔥

@channel Bring your grit and determination as we look to cash in on what the morning has in store.  Join YHC as we look to elevate our game, enhance our cardio, strength, and endurance.  Come get faster, get stronger, get better.  Come Get Some!  Bring those coupons.  HC below.👇

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Tappy Taps (15)
  3. Hillbillies (10)
  4. Abe Vigodas (10)
  5. The Merkin (15)
  6. Arm Circles (10/10)
  7. Seal Claps (10)

The Thang

Mosey with the coupons to the field

Thang 1 – Quarter Pounder with Cheese

  1. Murder Bunny to first cone, perform 25 Irkins, run backwards to start
  2. Run to first cone, pick up coupon, Murder Bunny to second cone, perform 50 Plank Jacks on coupon, run backwards to start
  3. Run to 2nd cone, pick up coupon, Murder Bunny to third cone, perform 75 Reverse Lunges, run backwards to start
  4. Run to 3rd cone, pick up coupon, Murder Bunny to fourth cone, perform 100 Tall Coupon Chest Press, run backwards to start
  5. Run to 4th cone, pick up coupon, Murder Bunny to fifth  cone, perform 125 Coupon Dips run backwards to start
  6. To finish off, alternate every other cone with Lunge Walks and Broad Jumps entire length of field to the fifth cone, pick up coupon. 

Mosey with coupon to the base of the hill closest to the flags.

Thang 2 – 5 Times Up the Hill

PAX perform exercise and starting reps at bottom of the hill, then run to first cone and back, increase reps and run to second cone and back.  Continue pattern 5 times.  Pick up six, SSH, or LBC after each round if finish early.

  1. Curls (10, 20, 30, 40, 50)
  2. OH Press (5, 10, 15, 20, 25)

Mosey to the school playground

Thang 3 – Pull-ups 

  1. PAX line up on school wall and do wall sits, while first PAX from each end perform 5 Pull-ups while other PAX wall sit.  Work down the line toward the middle until all PAX complete Pull-ups.

Thang 4 – Modified Jack Webbs Merkins with Lying OH Claps (5:20)

Mosey back to the base of the hill and grab coupons and mosey back to the flags.

Circle Up for Mary

Mary (IC)

  1. Outlaws (20)
  2. LBCs – high legs (20)
  3. James Bond’s (4 movements with 10 count each position) 
  4. Flutter Kicks (20)
  5. Heel Touches (20)
  6. Hold Plank for 30 seconds

Circle of Trust

CoR: 19 including 1 FNG (Two Thirds)

Announcements

NoR

Closing Remarks and Prayers offered up.

Focused on common themes from previous CoTs I have done:

  • Simple encouragement can spark a flame 
  • Never give up on yourself – you can achieve More than you think you can
  • Set goals to get better every day 
  • Do something that stretches you, mentally or physically 
  • Give thanks

Naked Man Moleskin

I was surprised that we got through as many Thangs as we did.  I originally thought we would only get through 2 of them.  The PAX pushed hard and some made reference to the workout that it felt like an early Iron Pax Challenge present.  One of the killer exercises that always leaves a mark is the modified Jack Webbs while doing OH claps on your stomach instead of on your knees.

It was great seeing some PAX I have not seen out in a while (Breakaway, Chop Chop, Flo).  Everyone crushed the workout and many capped it off with some hot joe at The Village Grind.

We also were introduced to our new FNG – Two-Thirds.  Hope to see you back out soon.

Until next time.  Keep Pushing.

Handy Manny

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