02/11/2023 - Black Panther - No survivors
AO: Black Panther
When: 02/11/2023
PAX:
Number of Pax: 16
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bronco
Introduction
Pre blast Saturday 7:00am Black Panther boot camp.
As i sit in the parking lot at la luz, writing this wiring before 5:15, I’m trying to decide what we should run. Torched legs yesterday, don’t know what we’re going to do now, and I again legs again tonight.
The safest bet, would be to run a total body thang, which means my “no escape” workout.No escape is a total body hypertrophic workout. Problem is it’s not an hour…But I can make it longer.
Let’s see how that turns out. 😈
No running.
We stay together
Modify when needed but work when we are working
Bring your coupon
Shoes for reps in the pavillion.
HC for no escape at Black Panther
Warm-O-Rama
4 exercises 3 rounds
28 sec work
10 sec rest
Side straddle hops OMC/OMC/OMC
Monkey humper OMC/Chop/OMC
Irkin OMDn/Chop/OMDn
Front Squat OMDn/OMDn/OMDn
The Thang
Jump Squat OMJ/OMJ/OMJ/AMRAP
Thrusters OMDn/OMDn/OMDn/OMDn
Squat Bottom/Neg/bottom/Neg
Rep Tri ext/irkin//Tri ext/Irkin
Stretch
Chop. Tri ext/Irkin/Irkin/Tri ext
Stretch
Neg Tri ext/Irkin/burpee/burpee
Narrow Squat/Standard Squat/Wide Squat
Standard Squat/Wide Squat/Narrow Merkin
Wide Squat/Narrow Merkin/Standard Merkin
Narrow Merkin/Standard Merkin/Wide Merkin
LATERAL Raise OMUp/OMUp/OMUp
Sumo Deadlift OMUp/OMUp/OMUp
Coupon single arm row R OMUp/OMUp/OMUp
Coupon single arm row L OMUp/OMUp/OMUp
Hand release merkin OMC/OMC/OMC/OMC/OMC/OMC
Wide Merkin pos/burpee/neg/pos/burpee/neg
last round 20 squat coupon pass off 1st round
2nd 8 squat while all pax hold squat, then to next pax
Circle of Trust
5:1 ratio of good interactions to negative with your significant other, or any relationship tends to have the best outcome. You can affect this by shooting for this number in your daily life, but be careful too many or too few resulted in poor relationships as well!
music from SoundCloud.
https://on.soundcloud.com/esAVTmioqb22s7RN9
Naked Man Moleskin
We started with 12 but finished with 16. Guess a few were late!