03/11/2020 - Black Panther - Merkin beatdown followed by a dora
AO: Black Panther
When: 03/11/2020
PAX:
Number of Pax: 6
Pax Names: 5-Putt, Crambone, Padre, Parks and Rec, Party Boy,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: bedpan
Introduction
Conditions: Cool and misty
Disclaimer:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification
- End with a Circle of Trust
Warm-O-Rama
Motivators x 8 IC
Abe Vigodas x 20 IC (3 count one leg)
Frankensteins x 10 IC
Arm Circles x 5 each arm
The Thang
Run to Baseball field
Thang 1 (Tabata timer 4 minute. Perform exercise than run length of baseball field. Repeat till timer ends and move to next exercise)
- LT Dan (squat and single leg lunge) x 20
- Mountain climber Merkin (3 mountain climber, 1 merkin) x20
- Pike push-up (bent back shoulder merkin) x25
- Diamond merkin x 25
Run back to Parking Lot
Thang 2 (partner up, one partner does exercise, other person gets to line other than running and returns to partner)
100 curls
150 LBC
200 Rows
250 Chest Press
Mary
V-Up Sit Up x 20
Wide leg sit up x 20
Heal raises x 20
Circle of Trust
As we become stronger and the 1st F becomes second nature, I ask that everyone join a Q Source and listen to F3 podcasts. The 1st F is what gets us up in the morning and starts us on the path of “Getting Right”. This leads us into the 2nd and 3rd F. You will be surprised how accurate the Q Source topics are and how they relate to your life. Push yourself to get right and take a moment to let the Q Source sink in.
Naked Man Moleskin
Get Right