01/03/2022 - Black Panther - “MIX” IT UP WEEK – Day 1 – “I LIKE BIG RUCKS & I CANNOT LIE”
AO: Black Panther
When: 01/03/2022
PAX:
Number of Pax: 21
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – It is “MIX” IT UP WEEK at Black Panther. Join YHC out west as I attempt to Q every workout at BP this week. Day 1: “I Like Big RUCKS and I Cannot Lie”
It is a new year. I’m a handful of weeks into my second year of F3. I thought it would be a good time to push myself and try to Q a week of workouts at my home AO, Black Panther.
This seemed like a great idea when I signed up in mid-December, when it was still 40 degrees at times and there wasn’t a hint of snow…Slightly different than the snowy, 10 degree morning (not including wind chill) we woke up to today.
Despite the low temp, pax arrived with great energy. The clock hit 5:15 and it was time to get moving!
Principles of F3 were shared. Disclaimer was given. Time to warm-up!
Warm-O-Rama
- SSHs – 20 IC
- Arm Circles – 10 IC (x2)
- Abe Vigodas – 10 IC
- Good Mornings – 10 IC
- RUCKS ON – LET’S GET MOVING!
The Thang
Ruck around the AO with stops along the way for PT. We kept a good pace so we covered a lot of ground
- Far South End of the AO – 25 Overhead Press; cusack hold for the 6
- School – 25 Swings and 25 Squats; then wall sit with ruck for 60 seconds
- Baseball Fields – 25 Overhead Press and 25 Curls; cusack hold for the 6
- Pavilion – Step Ups until SQ calls time at 0600!
Circle of Trust
Count-O-Rama – 21 (We didn’t lose anyone!)
Announcements – Excited about the launch of the new AO!
Name-O-Rama
Before I get into my CoT, I wanted to take a moment to thank Brick for bringing me out to F3 a little over a year ago. He wasn’t able to attend my Manniversary workout a few weeks ago, so I thought it was important to look him in the eye and tell him how grateful I was for all that F3 has brought to my life – knowing it is probably impossible to fully articulate my thankfulness.
So here we go…It is a new year. What are you going to do with it? Set goals for yourself, but recognize that goals don’t just get achieved by accident. In fact, if it’s easily accomplished, it is not a big enough goal…Whatever you goals might be, you have to be willing to FIGHT for it.
The Bible says, “Be strong and let us fight bravely for our people and the cities of our God.”
Maybe you’ve set goals for your physical health. I have several of those too. But let’s set goals to be better men. Better fathers. Better husbands. Better leaders. Better neighbors. Better employees. I know these are places in MY life that I can do more.
I am reminded of the words I often heard from a coach growing up, and they still rattle around in my mind today, “Do the hard things.” Set real goals for yourself this year. It might not be easy, but it is worth it. Fight for what matters most. Fight for what is hard. Fight for yourself. Fight for your family. Fight for your neighbors. Fight to make a difference. Do the hard things to achieve a new level in the new year.
We ended with prayer – giving special attention to all of the pax and families who are grieving right now or struggling with any kind of sickness or injury.
Naked Man Moleskin
Loved the energy today, even with such low temperatures! Coffeeteria was excellent as well. 17 0f 21 pax in attendance. Coffeeteria also brought a fantastic, out of context quote – “You really think you can baby wipe your way out of this?!?”
Day 1 of “MIX” IT UP WEEK is in the books.