01/04/2020 - Black Panther - Last Stop on the Cousin Eddie Pain Train – Q7 of the AO Q tour
AO: Black Panther
When: 01/04/2020
PAX:
Number of Pax: 10
Pax Names: Bob Ross, Cousin Eddie, DJ Sump Pump, Enron, Half Price, Handy Manny, Lewinsky, Pork Rinds, RoachCoach, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Last stop on the pain train: Tomorrow morning, 7AM, BLACK PANTHER. COUPON required.
THE SCENE: The snow had stopped but now it was everywhere and covered everything. I originally planned on using the basketball courts but since we couldn’t see the lines we modified the parking lot with 4 lines of our own.
F3 WELCOME AND DISCLAIMER:
Welcome to F3. This is a free workout for all men. Rain or shine, heat or cold. This is a peer led group. I am not a professional. Modify as needed. Push yourself but don’t wreck yourself
In Cadence (IC) is the count of body movements in between reps or the time between reps.
Warm-O-Rama
Imperial Walkers IC x 25
Bat Wings IC X 20 (20 forward, hold, 20 backward, hold, 20 seal claps, hold, 20 overhead claps)
Carioca the width of the parking lot and back
The Thang
Merkins, Merkins, Merkins
DMC – Duck walk, Merkin, Crawl bear – Duck walk to first free throw line, 5 merkins, crawl bear back to start. Duck walk to half court, 10 merkins, crawl bear back to start. Duck walk to second free throw line, 15 merkins, crawl bear back to start. Duck walk to full court, 20 merkins, crawl bear back to start.
Total merkin count = 50
Merkin Ladder using the same full length of the DMC starting at 20 merkins, subtracting by one at each end until we finished at 0.
Total merkin count = 260
Grab coupons and go to the pavillion
Partner Dora – inspiration
Find a partner. Complete the following as a team. One partner does the exercise while the other runs up the hill and back (thanks Handy Manny)
100 Goblet Squats
200 Curls
300 LBCs
300 Dips
Mary:
Blades of Steel IC (4 count) x 15 – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.
Peter – Parker – Peter IC (4 count) – Done just like a Peter-Parker or Parker-Peter, but you do both on one leg before switching to other leg. On count 1, Right Leg goes up into Peter-Parker, 2 it comes back, then same leg goes into Parker-Peter on 3, then back on the count, then do the same with left leg. X 25 each side. We did as many as we could in the last minute of Mary.
Circle of Trust
ANNOUNCEMENTS
Q sheet
Ruck Wars
PRAYER REQUESTS
Super8’s father in law
Rusty’s brother in law
Wet Wipe’s father in law
Wifetime’s M
Australia
I know I’m missing one or two more but we lifted them all up to the Lord.
Naked Man Moleskin
6 days, 7 Q’s. It is done. I set this goal with the mindset that with the right planning and persistence, I could achieve it no matter what else may be thrown at me.
Thank you to those that have participated in this journey. I greatly appreciate the support. This week has been filled with a spectrum of emotions. Having to say goodbye to a four-legged friend that had only been with us for 2 weeks but felt like 2 years. Never doubt the power within each one of you because you are capable of more than you think.
Dear Lord, thank you again for this day and these men. Please do something about the fires in Australia. Please help us to understand the signs that are put in front of us. And finally, please watch over the entire F3 family and answer those unspoken prayers in our hearts. Amen.
Peace,
Cousin Eddie