10/19/2022 - Black Panther - PANTHER Workout and some other fun stuff
AO: Black Panther
When: 10/19/2022
PAX:
Number of Pax: 17
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Strength, Speed, Stamina, Physical Toughness, and Mental Toughness…these are meant to be the basis of every F3 Workout. We will seek to embrace ALL of them tomorrow at THE Black Panther. Bring your COUPON (Big Boy Coupon encouraged but not required).”
The temperatures may be dropping, but the energy on the westside remains as strong as always!
YHC arrived to the parking lot at about 4:50 am to lay out some cones and chalk the parking lot. Shortly after 5:00 pax started rolling into the parking lot and before you knew it, it was time to get started.
Welcome to F3…
The Core Principles were stated. The Mission was announced. The Credo was spoken. The Disclaimer was proclaimed…I’m running out of words that mean “said” – you get the idea!
Warm-O-Rama
- Side Straddle Hops
- Good Mornings
- Imperial Walkers
- Arm Circles
- Side Straddle Hops
- Stretching
The Thang
Thang 1: COUPON WORK – Exercises/reps done together as a group!
- Overhead Press – 20
- Curls – 20
- Coupon Swings – 20
-LEAVE YOUR COUPONS AND MOSEY TO THE END OF THE PARKING LOT-
Thang 2: THE “P.A.N.T.H.E.R” WORKOUT – Seven cones set-up about 8-10 yards apart going down the parking lot. Run to the first cone, do the exercise, run back to the start. Run to the second cone, and repeat this format until you’ve done all seven exercises – then work your way back down the ladder! All exercises and reps are done OYO.
- P – Plan Jacks (10, 4-Count Exercise)
- A – Air Squats (10)
- N – Nolan Ryans (10 Each Arm)
- T – Turkish Get-Ups (10)
- H – Hand Release Burpees (10)
- E – E2K (10 Each Side)
- R – Red Bull Smurf Jacks (10, 4-Count Exercise)
– MOSEY TO THE PAVILION-
Thang 3: TABLE EXERCISES – Exercises/reps done together as a group!
- Incline Merkins (Table Top) – 20
- Dips – 20
- Incline Merkins (Bench) – 20
-MOSEY BACK TO THE FLAGS, GRAB YOUR COUPON-
Thang 4 was a repeat of Thang 1
Mary – On your Six!
- LBCs – 20
- Heel Touches – 20
- E2K – 20 Each Side
- Coupon Chest Press – 10
(Dang it! We’re ahead of schedule – let’s keep moving!)
-MOSEY AROUND THE PARKING LOT AND BACK TO YOUR COUPON FOR THE NEXT SET-
- LBCs – 15
- Heel Touches – 15
- E2K – 15 Each Side
- Coupon Chest Press – 15
-QUICK MOSEY TO THE PAVILION-
Thang 6 was a repeat of Thang 3 in the Pavilion
-QUICK MOSEY BACK TO THE FLAGS-
- Big Boy Sit-Ups till Site Q called 6:00 – about a minute and a half!
Recover, recover!
Circle of Trust
My CoT today is simply an expression of gratitude for this group and what it means in my life. We talk lot in these circles about taking care of all areas of our life – not just our physical health, but our emotional, mental, and relational health too. Yet sometimes we can be afraid to speak openly with others about our struggles. I’ve shared in these circles many times about my own mental health struggles. Recently I missed a workout not because I was tired or sore or made up some exercise about my kids or work…but because I was in a dark place mentally and just completely shut down. I knew getting to F3 was what I needed, but I just couldn’t find the drive to get there being in such a dark place. Later that day I reached out to Parks & Rec to apologize for missing his Q. Not only was he super supportive in his message, but he went out of his way for the next several days to check-in and see how I was doing. I am grateful for that. What makes THIS group so special is how we push each other to be our best, but we also lift each other up when we need it. I know this to be true personally. I have said many times that F3 saved my life, and that statement is never hyperbole…So if you are struggling, reach out to someone. If you notice someone who is withdrawing or carrying a heavy burden, reach out a hand in support. It’s what makes this group special; it’s what we do best.
Naked Man Moleskin
Excellent Site Q work by Title IX – who brought his now infamous “Bag of Fun” to reward the pax with the best form and work ethic. Shoutout to Lewinsky for winning a prize and going home with a bottle of dish soap.
Lot’s of great mumble chatter during coffee as well.
Until next time – keep up the fight!