10/16/2020 - Black Panther - Partner up!
AO: Black Panther
When: 10/16/2020
PAX:
Number of Pax: 11
Pax Names: Clueless, DJ Sump Pump, Impossible Burger, Judge Smails, Lawnmower, Paper Tiger, Parks and Rec, Pork Rinds, Sosa, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Milton
Introduction
Time to mix in some running with some shoulder and core work
Warm-O-Rama
Quick start for warm-ups, 10 burpees OYO
Abe vigodas
Motivators from 5
Arm circles
The Thang
Mosey to back parking lot of school and pair up
Thang 1:
Partner 1 – Run lap around school
Partner 2- Bear crawl to curb, then crab walk back. Do 10 big boys. Repeat until partner returns
Each PAX will do 4 running laps. also escalate big boys each round (10, 15, 20, 25)
Thang 2:
Morning Call at playground
All PAX get in plank position. group does 5 merkins while each has a turn at 5 pullups
Thang 3:
Walking lunges across field (path to path) on way back to flags
Mary:
gas pumps
American Hammers
Hold plank until 6am
Circle of Trust
Thank men for coming out on this brisk morning. Challenge those that haven’t Q’d yet this month to get on the Q sheet. F3 is about encouraging male leadership, and Qing is a great way to develop your leadership skills.
Naked Man Moleskin
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