11/05/2021 - Black Panther - Not Your Father’s Dora
AO: Black Panther
When: 11/05/2021
PAX:
Number of Pax: 12
Pax Names: bedpan, Captain Underpants, Dick Cheney, DJ Sump Pump, Handy Manny, Judge Smails, Milton, O'Douls, Sir Mix-A-Lot, Title IX, Trickle,
DR Names:
Number of FNGS: 0
FNG Names: 0
QIC: Parks and Rec
Introduction
Thursday morning I checked the Q schedule to see who was leading at Black Panther tomorrow. Turned out it was me. I asked the PAX to wear their shoes and bring their coupon. Kind of an inside joke about the shoes. I like to give just enough information about the plan, but I don’t like to give away all of the details.
Now that everyone knows that shoes are required, it was time to figure out what we would do. For whatever reason, a “throwback” workout was on my mind. Maybe it was because Captain Underpants, Urkel and Mrs. Doubtfire used to kick my ass with this type of beatdown, maybe it was because I was being lazy about coming up with something new. Either way, I knew it would be worthwhile.
Warm-O-Rama
We did the typical stuff. Tappy Taps, Abe Vigodas, SSH and the like. It was in cadence and it was pretty excellent as usual.
The Thang
Honestly, it doesn’t get much better than this.
Thang 1: “Not Your Father’s Dora”
Partner 1 performs the following exercises (cumulative count between both partners). Partner 2 runs down to the porta potty and back. Roughly 250 meters total. Partner 2 relieves Partner 1 from the exercises then runs and so on and so on.
- 50 Burpees with a sandbag then toss the bag over your back, GORUCK style (2 x 40lb and a 20lb sandbag available)
- 100 Coupon Shoulder Presses
- 150 Big Boy Sit-ups
- 200 Derkins (use park bench)
- 250 Step-ups
- 300 Coupon Curls
We had 6 pairs this morning. Because of that some PAX skipped ahead to the second exercise and then came back to the sandbags.
My Fitbit tracker told me that this was a good one. 600+ calories in a 45 minute workout is pretty solid for me. Nobody finished the Coupon Curls. The sandbag burpees were savage.
Circle of Trust
We prayed for all of those that are dealing with health issues and those that are in need of some support due to the stressors in their lives.
Naked Man Moleskin
This wasn’t the first time I forgot I was on Q. No big deal though. Just grab something from the vault, modify it and get after it.