03/02/2022 - Black Panther - Pearl on A String and Then Some

AO: Black Panther

When: 03/02/2022

PAX:

Number of Pax: 17

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Twilight


Introduction

After being site Q at Black Panther for quite some time, this is only my 3rd Q at this AO.  Lots to offer at this location and definitely need to Q out this way again.

I had to arrive early to run the route and write down exercises at each stop.  While I was running around, several PAX were also out and about getting some EC under their belt.

For this workout, I spent a little time browsing thru the Exicon hoping to sprinkle in a few things new or rarely done.

Weather:  low wind and real feel of 30F

PAX in attendance (17):  Hot For Teacher. Bubble Wrap, Shameless Plug (R), Munson (R), Boy Sandwich, Rx (Rx2), Smallcakes, Minnow, Judge Smails (R), 5 Putt, Elway (R), Vern, Handy Manny, Fargo, Sir Mix A Lot, Title IX (SQ), Twilight (R/Q)

Warm-O-Rama

Gave the disclaimer and got started with:

  • SSH  25x (4ct)
  • Arm Circles  10x each way (4ct)
  • Moroccan Night Clubs  10x (4ct)
  • Randys  20x (4ct)….new warm up for me and wasn’t all that challenging
  • SSAC
    • Side plank, left arm 15s
    • LBC  15x (4ct)
    • Side plank, right arm 15s
    • Merkins  15x
  • Copper Head Squats  10x (4ct)
  • Harry Rockets  10x (4ct)

The Thang

Counted off in 3’s to be used during pearl on the string Indian Runs and then started off at a mosey to the elementary school parking lot.

Thang 1:  Space Tracers with Burpees

  • Using lines in parking lots, PAX Nur’d, side shuffled, ran to end of line and did a burpee.  Rinse and repeat until you run out of parking spaces.  PAX waiting to start or those that completed did SSH’s until all were done.

Moseyed to first pearl station

Thang 2:  BBSU-Ups

  • Big boy sit up to a standing position.  Back down and repeato 20x
  • SSH for the 6

Standard Indian Run to the next pearl station.  Held squat for the 6.

Thang 3:  Modified Burpee Dans

  • Kraken Burpees (3 merkins instead of 1)  5x
  • Squat Kicks (squat, kick left leg out, squat, kick right leg out = 1)  5x

Prisoner Indian Run to next pearl station.  Performed Hindu Squats for the 6

Thang 4:  Grady Corns

  • 25x (4ct)

Hard mosey to the next pearl station (short distance just under 200 yrds).  PAX did Hindu Squats until 6 arrived

Thang 5:  Crowd Pleasers

  • Equal reps of Merkin and Groiners, beginning at 1 Merkin and 1 Groiner, working our way up to 4:4 and then back down to 1:1.  We stayed together on this exercise.  Sneaky tough exercise by this portion of the workout.

Standard Indian Run to next pearl station

Thang 6:  X-Factors

  • 25x (4ct)

Standard Indian Run back to the Flag to retrieve our Coupons for the next Thang

Thang 7:  Redrum (in parking lot)

  • Pax partnered up and then lined up across the parking lot.
  • As a team:
    • Bunny Hop 10x
    • Grave Digger 5x
    • P1 held John Cusak as P2 ran to end of lot and back.  Flapjack.
    • Rinse and repeat until time called.  Got about 8-10 mins of this…brutal

Took Thang 7 right up to 0600.  No Mary but we properly worked the core throughout the beatdown.

Circle of Trust

CoR/Announcements/NoR

TaPs

  • Names of those in need of prayers were mentioned and in our thoughts.

 

As my two girls navigate the world, as a parent, I’m always looking for ways to guide them.  I tell them that you should treat others as you want to be treated.  10 commandments and bill of rights also seem like a good standard to live by.  Surround yourself by people that will stand by you and are positive, yet truthful.  And finally, as Baby Hands will tell you (I think?), smile and try to make someone’s day better.  Now, as I tell them all of this, I damn well better do it myself, especially in their presence.

Naked Man Moleskin

I was looking to make this workout quick paced and packed with alot of pearl stations.  However, in order to get the last Thang in with coupon work, I had to omit three pearl stations.  One of them seemed pretty cool so I’ll definitely try to incorporate in a future Q.

Good to see a couple of the Crossroad PAX!  That’s a reminder to myself to go outside the region and stay in touch.  Crossroads have some awesome AO’s and PAX.  Gonna have to get down there once in a while.

Added  some knowledge share on grip strength.  I’ve heard a few doctors/PT’s speak about gradually working on grip strength exercises that will not only increase strength in hands and forearms but can also help strengthen around the shoulder.  I’ve been doing alot of dead hangs, imbalanced Farmers Carry and Battle Ropes and my shoulder, while not 100%, has been feeling great.

Great mix today.  Hate, double respect and everything in between.  Good chatter, tunes and PAX pushing themselves and each other.  You all rocked it!!

-Twilight

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