02/29/2020 - Black Panther - LEAP Day 2/29 at Black Panther with Flo
AO: Black Panther
When: 02/29/2020
PAX:
Number of Pax: 10
Pax Names: Blowfish, Carmen SanDiego, Crabgrass, Lewinsky, Onions, Parks and Rec, Pork Rinds, Powderpuff,
DR Names:
Number of FNGS: 1
FNG Names: Pinocchio
QIC: Flo
Introduction
This will be the first ever set of workouts on February 29th in the history of F3 Naperville. We will celebrate Leap Day accordingly.
This turned out to be a beautiful sunny morning that felt warmer than the 11 degrees it was.
Parks and Rec, Pork Rinds and YHC got in early to do a 6:00a EC run. We got in about 3.7 miles or so to start the morning off right.
Warm-O-Rama
Disclaimer
Arm circles forward/backward x10 each
Good mornings x15
Tappy Taps x20
Motivators from 7
Warmups only took about 5-7 minutes. About a 300% reduction from last Saturday.
The Thang
Thang 1
LEAP
Lazy Dora’s
- 100 Merkins – P1 do 10 merkins, P2 hold plank, switch
- 200 LBCs – P1 do 20 LBCs, P2 do 6” leg lifts, switch
- 300 Squats – P1 do 25 squats, P2 hold squat, switch
Elevens
- 10 burpees, run to center light post, 1 merkin, run back to start
- 9 burpees, run, 2 merkins, run back
- …
- 1 burpee, run, 10 merkins, run back
(I realized at coffeeteria that I meant to do BBS instead of merkins, but oh well.)
All about the Benjamin’s
- 25 coupon curls
- lunge walk 25 steps
- 25 squats
- lunge walk 25 steps back
- 25 overhead presses
- lunge walk 25 steps
- 25 mountain climbers
- lunge walk 25 steps back
(exercises and lunges steps add up to 100 – for Benjamin Franklin on $100 Bill)
People’s chair wall sit
- Each PAX does 10 burpees in turn while others continue peoples chair
End of Thang 1
No time for other Thangs so we did a couple minutes of Paula Abdul bear crawls
Mary
- Merkin ring of fire x10
- American Hammers x30
Circle of Trust
Announcements
- Ninja workout tomorrow night
- Feed My Starving Children Monday night
- CPR first aid training March 19
Prayers
- Rusty’s BIL Jeff’s family
- Pork Rind’s mother’s husband Dave
- Carmen San Diego’s mother Valerie
Naked Man Moleskin
Today is Leap Day 2/29. Every time it comes around, it is a novelty. I think this is only the 10th leap day I have experienced in my life.
What is the point of this? I’m not really sure, but since it is 2/29 we have to talk about it.
Now that we have that out of the way, the real message is to stay the course. With RRR and Ragnar, I will probably run more from Feb-May than I have in the past few years combined. That is a daunting prospect yet one I know I can do if I just stick with it.
It may or may not be running for you, but we all have a hurdle to leap – see what I did there? Whatever your ongoing struggle, stay the course and tackle it head on.