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,

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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