06/05/2021 - Black Panther - It’s been awhile
AO: Black Panther
When: 06/05/2021
PAX:
Number of Pax: 11
Pax Names: Bar Code, Blowfish, DJ Sump Pump, Fargo, Judge Smails, Milton, Munson, O'Douls, Parks and Rec, Splits, Trickle,
DR Names:
Number of FNGS:
FNG Names:
QIC: Blowfish
Introduction
It’s been a couple of months since my last Q. I was filling out the weekly Q sheet and noticed that no one stepped up to Q so I jumped on it.
Warm-O-Rama
Welcome and introductions
Core principles
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Warm-up
Good mornings IC x 10
Abe Vigoda’s IC x 10
Goof balls IC x 12
Knee and ankle roll OYO x 10 each way
The Thang
Grab coupon and mosey to the south side of the hill.
11’s
10 HSKT’s at the base of the hill
1 no surrender at the top of the hill
murder bunnies up the hill and bunny murderers on the way down
HSKT
Head, Shoulders, Knees & Toes
Start with coupon on ground in front of you, feet shoulder width apart. 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift. That’s 1 rep.
Circle of Trust
On Wednesday night I had written out a message on slack to see if someone would step up and take my Q knowing that work has been kicking my ass up and down lately. I quickly deleted the message and decided to suck it up and do the Q.
Naked Man Moleskin
I did this same workout at F3CR back in April and F3N was able to finish the 11’s within the alloted time, we didn’t at F3CX. Just saying…