03/21/2022 - Black Panther - Munson Manniversary

AO: Black Panther

When: 03/21/2022

PAX:

Number of Pax: 17

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Munson


Introduction

Welcome to F3 Naperville. We are at the Black Panther Ruck Club. I am Munson, your Q, and today is my 1 year Manniversary.

F3 is free, to all men, held rain or shine, peer led in a rotating fashion and ends in a circle of trust. I am not an expert. I do not know your injuries, so please modify your movements today as necessary.

Warm-O-Rama

Good Mornings

Tappy Taps

Goal Posts/ Reverse Goal Posts

Seal Claps

Arm Circles

Goofballs

The Thang

Ruck around the AO pathway.  Stopping at points to perform PT while performing band exercises as we walk.

Band exercises while rucking: Chest spreads

Chest Press

Overhead shoulder spreads

                                                       

Exercises at PT stops–     (20) Ruck Ground to Overheads /20 squats

(20) Ruck arm curls/20 Mountain Climbers

(20) Ruck Chest presses/20 high plank shoulder tap

The Hill Stop- Bernie Sanders to top of hill/ 5 Bobby Hurley’s / walk back to bottom / Repeat

 

Mary’s

Flutter Kicks/holding ruck sack above chest- (15) 4 count IC

Hello Darlings/holding ruck sack above chest- (15) 4 count

Circle of Trust

Thank you all for coming out to my Manniversary. F3 has been a blessing for me and my family. I found a group of guys that have the same interest in me, Faith, Fitness, and Fellowship, and I was able to get my 2.0’s involved, which as well, was a double blessing. I have had co-workers come out to me when I began, saying “why would you do this to yourself!” “Wake up early so you can go get beat up.” “You better be careful old man; you aren’t in your 20’s anymore!” “You’re freaking crazy! They will be carrying you out of there one day!” “I even heard from my own son “This is dangerous, and you need to slow down.  We don’t want you to have a heart attack!”. Bottom line was I all heard was negativity from a bunch of broken-down men that had no idea what F3 is and what it stands for. Fast forward to today, the same group of guys look at me totally different. When I come into the shop all sweaty and beatdown, I hear “You got it again today huh!” “Way to stay with it!” “I just started walking after work and I quit smoking” And from my son…”LFG! No fart-sacking today Pops! We got go get it! “

My message today is no different from what it was a year ago. Lead by example! Put God, Family, Country first in your life and the rest will take care of itself. You will be motivation to others without even trying. You can be a difference maker for someone that could change their situation from being a broken-down man to an inspiring HIM! AYE?!

Naked Man Moleskin

Thank you all for coming to help me celebrate this awesome feat! I am so grateful for all the relationships and new experiences I have encountered this past year. A special thanks to Dick Cheney for holding my 6 and for being an awesome HIM. I would also like to recognize all the Black Panther regulars that push me every time I get out to be better and hold me accountable for getting out in the gloom. BoySandwich, Parks and Rec, DJ Sump Pump, O’Doules, Sir Mix-A-Lot, Title IX (shout out King), Stand Up, Judge Smails, Fargo, Trailer Park, Crambone, RX, Trickle, Bedpan and last but not least, new FNG, KMART! Way to get after it today fellas!

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