04/20/2023 - Black Panther - Move those Balls
AO: Black Panther
When: 04/20/2023
PAX:
Number of Pax: 22
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: O'Houlihan
Introduction
BLACK PANTHER – BOOT CAMP – THURSDAY APRIL 20th – 5:15 am
VQ ALERT
Upper Body work
Lower Body work
Core work
Ball work
Warm-O-Rama
Tappy Taps
Arm Circles (both ways)
Motivators
Mosey around the parking lot
The Thang
Thang 1: All 22 PAX were in a circle. While holding squat, passed around 2 20 lb medical balls to the PAX next to you. While the medical balls were being passed around, also casually tossed a basketball to any PAX, calling out their name before passing them the ball.
Thang 2: Round of 11’s with Merkins, Karoeke and Big Boys (1. 10 Merkins, Karoeke down, 1 Big Boy, Karoeke back 2. 9 Merkins, Karoeke down, 2 Big Boys, Karoeke back, etc.)
Thang 3: Split into 3 groups/stations. Group of 7 PAX would stay at each station for ~6 minutes before moving to the next station.
Station 1 (Upper): 20 reps each of Curls, Halos and American Swings, run to cone, do 5 burpees. REPEAT until moving to next station.
Station 2 (Lower): 20 reps each of Jumping Squats, Side Lunges and Reverse Prisoner Lunges, run to cone, do 5 burpees. REPEAT until moving to next station.
Station 3 (Core): 20 reps each of Plank Jacks, Around the Worlds and VUps, run to cone, do 5 burpees. REPEAT until moving to next station.
Mary: Gathered in a circle, with sixes facing each other. Passed 2 20ib medical balls while holding in the hammer position until 6 am.
Circle of Trust
Talked about this being the first Q and the emotions over the last few days, which stimulated the brain. Talked about how important it is to more frequently do things to stimulate the brain, where it’s at home, work, community, F3, etc.
Naked Man Moleskin
Overall good first Q. One thing I would change is how I explained the Mary exercise as it took some time to get the PAX into position. I also need to work on the WoR cadences to be a bit more in synch with that. I did get some feedback that there were a few exercises (American Swing and Around the World) that were new and they like them so I will use them in the future.