02/15/2020 - Black Panther - PAX PICK’EM BEATDOWN

AO: Black Panther

When: 02/15/2020

PAX:

Number of Pax: 10

Pax Names: Blowfish, Bob Ross, Carmen SanDiego, Enron, Handy Manny, Parks and Rec, Pork Rinds, Rusty, Uncle Si, Zima,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

I picked up this Q earlier in the week when it was vacated and started to think up a workout.  I thought it may be fun to have the PAX pick the workout exercises so they would be the ones to blame when they felt the pain of the beatdown – they can’t blame me – they picked the exercises.  I typed up my idea on the train earlier this week and then last night assembled my cork board, push pins, and wrote out the potential exercises on the slips of paper.  Given the weather was going to be cold, I wanted to keep the PAX moving so I incorporated a run after each round.  I was now ready to get after it in the morning.

Conditions: 18 degrees, 10-15 mph winds and a wind chill of 1 degree

I rolled into the BP parking lot about 15 minutes early and say Pork Rinds and Parks and Rec doing their EC Run.  I pulled out the cork board and speaker and headed to the shelter to set it up.  After looking at the parking lot covered in patches of ice, I opted to change the running I had planned and instead of making laps around the lot for Thang 1, we would instead run to the base of the hill and back.  I hopped back in my car to keep warm and waited until 6:55 to emerge again.  PAX were coming in hot and it was 7:00 so time to get the show on the road.

Welcome 

Disclaimer Provided

Warm-O-Rama

Warm-O-Rama (IC)

  1. Goofballs (20)
  2. Abe Vigodas (15)
  3. SSH (30)
  4. We’re Not Worthy (20)
  5. Arm Circles (10/10)
  6. Imperial Walkers (10)

The Thang

Thang 1 – PAX PICK’EM 

One PAX picks a slip of paper from the cork board, flips it over and reveals the exercise and places it on the board next to the current round. PAX perform the number of reps for the exercises for that round and then run from the shelter to the base of the hill and back. Another PAX picks another slip of paper, places it on the board and PAX perform exercises for round one, then round two and then runs. Continue until get through all 9 rounds. (i.e. Round 1: 10 Squats, Run. Round 2: 10 squats, 15 Bonnie Blair’s, Run, etc.)

  1. 10 – Squats
  2. 15 – Bonnie Blairs (Each leg =1)
  3. 20 – Mountain Climbers (Each leg = 1/2)
  4. 25 – OH Press
  5. 30 – Merkins
  6. 25 – Curls
  7. 20 – Upright Rows
  8. 15 – BBSUs
  9. 10 – Crab Cakes

Total Number of Reps per Exercise:

  1. 90 – Squats
  2. 120 – Bonnie Blairs (Each leg =1)
  3. 140 – Mountain Climbers (Each leg = 1/2)
  4. 150 – OH Press
  5. 150 – Merkins
  6. 100 – Curls
  7. 60 – Upright Rows
  8. 30 – BBSUs
  9. 10 – Crab Cakes

Thang 2 – Leg Burner

  1. Wall Squat – hands OH (1 min)
  2. Pulse Squats (10 IC)
  3. Wall Squat – hands OH (1 min)

Mary (IC)

  1. Gas Pumps (20)
  2. Pilates 100 (20)
  3. Flutter Kicks (20)
  4. Heel Touches (10)
  5. Hold Plank, Right Hand Up, Left Hand Up
  6. Merkins (10)

Circle of Trust

  1. CoR
  2. Announcements
  3. NoR
  4. Prayer Requests
  5. NoR

Thanks for the opportunity to lead you this morning and for all those that came out to support me and each other here today.

“I alone cannot change the world, but I can cast a stone across the water to create many ripples.”  Mother Theresa

It can be an ugly world we live in at times and we cannot change it overnight. However, we can create ripples through our actions, interactions with one another, what we say, how we say it, how we make others fee.  These small things can begin to create change.  It is up to us in our everyday to make this happen.  So go out today and cast a shadow of influence on those you touch and begin to create the ripples of a better world.

Lord thank you for bringing these men together this fine morning to better themselves. Every day brings with it new challenges and opportunities. Give us the strength to overcome, learn and grow.  Help us all cast a shadow of influence on those we touch. We give prayers to those that are suffering, lost and searching for their way in life.  Special prayers to Bump’s family, Noonan’s family, Zima’s aunt, Rusty’s BIL, 2 of Bob Ross’ sisters, and our own personal unspoken needs. These words we pray.

Naked Man Moleskin

The weather conditions were not the best today, but 9 other PAX braved the cold to hit the BP this morning and they all crushed it.  We had some good tunes, some mumble chatter, and a healthy workout made up of full body work and cardio.  We finished off the first thang run by picking up the six and finishing together in typical F3Naperville style.   It was not easy, but we don’t get up for easy – unless you are Elway;-)  It was good to see PAX that I have not seen in a while.  Many finished off the morning grabbing a cup of joe at The Village Grind.

Nice work today men!

Handy Manny

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