04/11/2021 - Black Panther - Objective: >145 HR for 50 minutes
AO: Black Panther
When: 04/11/2021
PAX:
Number of Pax: 15
Pax Names: Boxcutter, Cousin Eddie, Crambone, DJ Sump Pump, Half Price, Handy Manny, Judge Smails, Lewinsky, Parks and Rec, Sosa, Toasted Coconut, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Toadstool
Introduction
Objective: Beatdown to Maintain >140 heart rate for 50 minutes.
Warm-O-Rama
-Plank position (getting the mind right. Scan your body as you breath in, breath out. (disclaimer recited while in plank)
-Right arm forward, left leg up. B in, B out. switch.
-low Plank side
-Ferkins 12 IC
-Slow mosey around parking lot to shelter.then
-Squats elbow on knees to open up hips ic
-Combo wide merkin/Mt climbers ic
-Box jumps 15 x 3
The Thang
Mosey to 4 corners
Partner1 run to end of path
Partner 2 stay back perform:
– inch worm, shoulder tap 4x, back up, Bonnie blair 4x =50 each
-Close leg thrusters to Plank jack. Called an audible to switch to next exercise to adjust for time
-kick stands (start from plank, move right knee forward to right elbow, switch to left knee to left elbow, back to plank then sit through) =50 each
Thang 2
Everyone run to Base of long hill.
Bear crawl race up the hill – 6 count forward, 2 count backwards till everyone reaches the top.
MoM
Plank position about a minute
Cockroach x20 IC
American hammers x20 IC
Circle of Trust
“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
-Marcus Aurelius
Grateful to be able to work out with you fellas of kindred spirits, makes workouts bearable. On my own I don’t think I would have the same result.
Believe a healthy mind can not exist without a healthy body. A simple fitness routine can teach virtuous life skills like perseverance, self discipline, overcoming challenges and building self confidence
Naked Man Moleskin
Half price 2.0 named Quarter Price is full of energy. Very spirited young man if 11 years. Glad to have met him today.