03/04/2022 - Black Panther - Next Man Up!
AO: Black Panther
When: 03/04/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Its 4:30 am and the alarm goes off. I drag myself out of bed – time to get ready to go.
At 4:45 I open slack to see how our numbers look for this morning, and that’s when I see it – we need a Q for this morning at Black Panther. Well, NEXT MAN UP! I volunteer to Q, finish getting ready, and jump into my jeep to drive to the AO. Good thing I’ve got 10 minutes of driving to plan things out…
Arriving at the AO, I grab some cones from my trunk and set them up in the parking lot. Good thing everyone was already bringing coupons – we’ll use those too!
It’s now 5:15 am. Let’s go!
Welcome to F3. I am not a professional…
Warm-O-Rama
- SSHs – 20 IC
- Abe Vigodas – 10 IC
- Imperial Walkers – 10 IC
- Good Mornings – 10 IC
- Arm Circles – 10 IC (x2)
- Stretching OYO – 60 seconds
Now let’s mosey to the end of the parking lot!
The Thang
Thang 1: Three cones lined up about 15 yards apart. 6 rounds, each consisting of a different exercise. Pax run from the starting line to the first cone and perform 6 reps of a given exercise. Run to the second cone, do another 6 reps. Run to the third cone, do another 6 reps.
After completing reps at the third cone, do a burpee, turn around and head back to Cone 2 and repeat 6 reps of the exercise. Run to the first cone for another 6 reps. Return to the start and hold plank till the 6 is in.
- Squats
- Merkins
- SSHs
- Bobby Hurleys
- Bonnie Blairs
- Big Boys
Thang 2: Grab your coupon and mosey to the base of the hill. 4 exercises, 25 reps each. After you complete the reps, run to the top of the hill and hold plank for the 6.
Rounds 1 and 4 were picked by the Q; rounds 2 and 3 were picked by pax randomly called upon.
- Round 1: Curls, Overhead Press, Bent Over Rows, and Swings
- Round 2: Burpees, LBCs, Chest Press, and Skull Crushes
- Round 3: Curls, Monkey Humpers, Peter Parkers, and Cusack Carry up the hill
- Round 4: Curls, Overhead Press, Bent Over Rows, and Swings
Grab your coupon and mosey back to the flags!
Mary:
- Heel Touches – 25 IC
- LBCs – 25 IC
- Big Boys till 0600…recover, recover!
Circle of Trust
Count-O-Rama (11)
Announcements
Name-O-Rama
CoT: Today was a lesson in the concept of NEXT MAN UP. It’s principle of F3 – peer led in a ROTATING fashion. F3 is not one person, so when there is a need, we are prepared to step up. F3 is meant to be a reflection of life – when we see a need, we’re meant to step up and fill that need. Thank you all for following my lead today. Don’t miss the opportunities in life to be a leader. If you don’t step up, who will?
We closed in prayer.
Naked Man Moleskin
Appreciate the support from everyone as I led an “on the spot” Q.
Always be prepared to be the next man up!