05/07/2021 - Black Panther - No Coupons Needed doesn’t mean easy
AO: Black Panther
When: 05/07/2021
PAX:
Number of Pax: 15
Pax Names: Bar Code, Captain Underpants, Dick Cheney, DJ Sump Pump, Fargo, Flush, Half Price, Judge Smails, Lewinsky, Munson, O'Douls, Parks and Rec, Thomas Tank Engine, Toasted Coconut, Trickle,
DR Names: 0
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Mosey around the AO parking lot.
Imperial Walkers IC (to 15)
Overhead Claps IC (to 15)
Neck Rolls (to the left first, 5 rotations, then the right)
Quad Stretch
Hamstring Stretch
Shoulder Taps IC to 15
Annie – This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. Q makes the call on time or repetitions. IC 1, 2, 3 → 1 (just one hand)
Mosey over to the hill
The Thang
Thang 1
11’s with Big Boy Sit-Ups and Carolina Drydocks:
Start with 10 Big Boys at bottom of hill, 1 Carolina Drydock at the top of hill.
Pick up the 6.
Mosey to curve parking area in school parking lot.
Thang 2
London Bridge IC – 4 part movement. Starting position is plank with your head at the base of a wall. In cadence move one hand up to the wall, then the other hand to the wall (so you’re balanced against the wall with both hands) then move one hand to the ground and the other hand to the ground. 20 count.
Donkey Kick Jacks IC – 4 part movement. Starting position is plank with your feet about a foot from the wall at the base of a wall. In cadence, kick feet up and push your legs against wall, then kick feet out to plank jack position on the wall, feet back together on the wall and then back down. 10 count.
Wall Sit for 90, 60, 30 with 30 second and then 15 second break.
Thang 3
Space chase with Burpee every other line as you move laterally throughout the arc of the curve. Should be 19 burpees. SSH while you wait for the 6 to finish. 10 Count. Mosey to flags and then skate park.
Thang 4
Skate Park Circuit:
Scale wall, bear crawl on surface and scale down
Walking Merkins on bar and concrete pedestal
Squat-jumps up the stairs and then bear crawl down the ramp to the side
Some PAX had time to almost complete a second round of the circuit.
Head back to the flags for Mary.
Mary
-Individual Leg Lifts (L, then R, then together; whole time off the ground) IC to 15
-Hydraulic Planks IC to 20
Look up at the sky for 15 seconds till 0600.
Circle of Trust
Prayers for Half-Price’s MIL.
Wanted to encourage the HIMs of Black Panther to get excited as they will be getting a new neighbor soon with the opening of La Luz very soon as another new AO for F3 Naperville. Get more of those FNGs out there!!! They need F3 as much as the rest of us.
Naked Man Moleskin
N/A