01/05/2022 - Black Panther - Obstacles Cannot Crush Me
AO: Black Panther
When: 01/05/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “MIX” IT UP WEEK continues at Black Panther. Join YHC out west as I attempt to Q every workout at BP this week. Day 2 BRING YOUR COUPON! Reminder – I will donate $10 to the F3N Foundation for every pax who joins me for all the workouts this week. 20 pax came out Monday, who’s coming back? HC below.”
Again I find myself thinking – this week of Q’s seemed like a great idea when I signed up for it several weeks ago, when it was 40 degrees most mornings and not a single snowflake to be found…but here we are! Another cold morning, but we embraced it and still put in the work!
I rolled into the parking lot around 5am, Judge Smails and Title IX were already there, a few other pax rolled in right behind me, enjoying a few extra moments of warmth in their cars before we got started.
The clock hit 5:15 – the principles of F3 were shared and the disclaimer was given. Let’s go!
Warm-O-Rama
- SSHs – 20 IC
- Good Mornings – 10 IC
- SSHs – 20 IC
- Arm Circles – 10 IC (x2)
- SSHs – 20 IC
- Tappy Taps – 10 IC
- SSHs – 20 IC
Now grab your coupon and head to the pavilion!
The Thang
Thang 1: All about REPS today. 10 rounds of different exercises, decreasing reps each round. We started all rounds together, but reps were OYO. When you complete your reps, WALL SIT for the 6. Once the 6 joined the wall, a pax was assigned to give a 10 count before ending the wall sit and moving to the next round. This is a total of 550 reps.
- 100 Curls
- 90 Overhead Press
- 80 Chest Press
- 70 Bent Over Rows
- 60 Dips
- 50 Incline Merkins
- 40 Coupon Swings
- 30 Goblet Squats
- 20 Step Ups
- 10 Blockees
Thang 2: WALL SIT together in a line. Coupons were passed down the line, one by one. When the coupon got to you – do 5 OVERHEAD RPESS and then pass it along. 13 coupons for a total of 65 reps of overhead press while doing a wall sit
Mary:
- LBCs – 20 IC
- Heel Touches – 20 IC
- E2K – 20 IC (x2)
- Big Boys still SQ calls time at 0600…recover, recover!
Circle of Trust
We stayed in the pavilion for CoR, Announcements, and NoR.
CoT: I unveiled my newly painted coupon. Been working on this project for a bit. I had been trying to figure out what to include on one side of it. Without my knowledge, my M had taken my coupon yesterday and added a quote to the empty side…
“Obstacles cannot crush me. Every obstacle yields to stern resolve. He who is fixed to a star does not change his mind.” – Da Vinci
On Monday in my CoT, I talked about the importance of setting goals and how goals don’t just accomplish themselves. This quote only adds to that – the importance of RESOLVE! Set your mind to something and push through. Nothing is stronger than your resolve when you set your mind to something. This is true in EVERY area of our lives.
Naked Man Moleskin
Another cold morning, but great work by everyone! Another great time of conversation and coffee as well afterwards. Day 2 of “MIX” IT UP WEEK is now in the books!