01/07/2022 - Black Panther - “MIX” IT UP WEEK – Day 4 – Recess!
AO: Black Panther
When: 01/07/2022
PAX:
Number of Pax: 16
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – If ya dont know, now ya know – it is “MIX” IT UP WEEK at Black Panther. Join me out west as I continue my week of Qs. Day 4: “TIME FOR RECESS” Time for some “fun” and “games” on the school yard. Dont worry, this wont just be a walk in the park. No equipment required.
With all the cold days this week, today was the hardest to roll out of bed and spend the extra time it takes to dress in so many layers. I rolled into the AO just after 5:00 – and jogged over to the school to make sure all of my plans would work. After setting up a few cones, I joined pax at the flags as they arrived – in good spirits despite yet another cold, cold morning.
5:15 AM – F3 Principles were shared and the disclaimer was given.
Time to mosey to the school for our warm-up!
Warm-O-Rama
- Arm Circles – 10 IC (x2)
- Abe Vigodas – 10 IC
- Good Mornings – 10 IC
- SSHs – 20 IC
The Thang
Thang 1: Friendly Competition
Divide into two teams. 4 Cones set-up across the school parking lot. Mosey to each cone and complete 20 Squats, 20 Merkins, and 20 SSHs before running to the next cone. Once you completed all 4 cones, run to the playground and complete 5 pull-ups before holding a wall sit against the school. First team to finish completely wins!
- Losing Team – Completes 5 Burpees
- Winning Team – Completes 4 Burpees
Thang 2: Bear Crawl Wall Sit
Wall Sit along the school. First person in line bear crawls to the end of the line and resumes the wall sit. Repeat this process one by one as we move our way down the wall.
Thang 3: Four Cones
Back to the school parking lot and the four cones we used for Thang 1. Starting at the first cone…
- Bear Crawl to the second cone – do 20 Squats – and Bear Crawl back; SSH for the 6
- Lunge Walk to the third cone – d0 20 Mountain Climbers – Lunge Walk back; SSH for the 6
- Lunge Walk to the forth cone – d0 20 Big Boys – run back; SSH for the 6
- REPEAT THE WHOLE SERIES WITHOUT STOPPING IN BETWEEN CONES
Thang 4: 11’s (because we had some extra time)
Playground pull-ups and burpees – do as many as you can before 5:55 am.
Mosey back to the flags for Mary.
Mary:
- LBCs – 10 IC
- Flutter Kicks – 10 IC
- LBCs – 15 IC
- Big Boys till 0600 (about 1 minute)…recover, recover!
Circle of Trust
Count-O-Rama (16)
Announcements / FNG Naming (Welcome, Franz!)
Name-O-Rama
CoT – These cold mornings are rough, but we have the joy of going to get a warm cup of coffee or head home to a warm house. Be mindful of those, often ignored in our community, who are without a home on days like this. There are so many great organizations trying to do incredible work for those who are experiencing homelessness. Needs increase in times like this, and increased needs brings increased cost. Please consider support one of the great local organizations doing this type of work. Reach out if you need ideas. Remember them in your thoughts and prayers as well.
Naked Man Moleskin
The 4th workout of “MIX” IT UP WEEK is in the books. One more day to go.