10/28/2021 - Black Panther - Keep Moving Forward

AO: Black Panther

When: 10/28/2021

PAX:

Number of Pax: 3

Pax Names: Crambone, Flo,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

What happens when both a Q and a Site Q are dealing with injuries? You can try to pass off your responsibilities to someone else…OR…you can adapt and keep moving forward!

I had signed up to Q our usual Thursday “Clydesdale Run Club” at Black Panther several weeks ago, and by Tuesday afternoon I knew I wasn’t going to be fit to lead the Q as first planned. I sent a quick message to Judge Smails, who reminded me I was “FREED TO LEAD” the Q as I thought would be most effective. I had the opportunity to KEEP MOVING FORWARD.

This workout was designed as a RECOVERY workout for any and all pax who are dealing with soreness or injury. Everything is designed with modifications available and lots of emphasis on stretching and mobility.

As I once heard someone say, “It’s called fitness, not brokeness.”

Warm-O-Rama

  • Good Mornings – 10 IC
  • Arm Circles – 10 IC (x2)
  • Tappy Taps – 10 IC
  • Abe Vigodas – 10 IC
  • Stretching – Together and OYO

The Thang

“Climbing Up and Down the Ladder”

5 cones set about 15 yards apart. Move to the first cone, do the exercise, and return to the start. Move to the second cone, do the exercise, back to the first cone, do the exercise, and return to the start. Rinse and repeat through all five cones.

  1. 10 Air Squats
  2. 20 Lunges
  3. 30 Grady Corns
  4. 40 LBCs
  5. 50 Calf Raises

NOTE: Move at whatever pace you can do consistently. If you can run, then run! If you can jog slowly, do that. If you need to walk, then walk. Just keep moving forward!

After going through all the exercises, we paused for some additional STRETCHING before going through the Thang a second time.

MARY:

  • Heel Touches – 20 IC
  • LBCs – 20 IC
  • STRETCHING
  • Heel Touches – 15 IC
  • Flutter Kicks – 15 IC
  • STRETCHING
  • Heel Touches – 10 IC
  • Freddy Mercuries – 10 IC
  • STRETCHING

Circle of Trust

If I haven’t said it enough, KEEP MOVING FORWARD. Sometimes accelerating isn’t a full sprint, sometimes you gotta just crawl your way forward. Take care of yourself, get the rest and recovery you need, but don’t allow yourself to move backwards. Keep moving forward.

Naked Man Moleskin

Thanks to Judge Smails for reminding me I am freed to lead.

Thanks to Crambone for covering the 6.

Thanks to Flo for setting the pace throughout the workout.

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