11/15/2021 - Black Panther - Pick Up The Six

AO: Black Panther

When: 11/15/2021

PAX:

Number of Pax: 12

Pax Names: Bartles & Jaymes, Boy Sandwich, Dick Cheney, Fargo, Judge Smails, Munson, O'Douls, Stand Up, Title IX, Trailer Park, Trickle,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Parks and Rec


Introduction

Preblast went up with this message: “Block out all of that crap about the weather. Get your mind right. Things will heat up real quick.” At least I accomplished that much. I really couldn’t commit to the plan Sunday.

Woke up quick about 4am, just thought that I had to be at Black Panther soon. I gotta get a beatdown planned before the PAX start pulling in the lot. Okay, okay, it doesn’t really rhyme. But that is what happened. Laid out four lighted cones in a large rectangle. Wrote some exercises down in chalk. It was all coming together. The main focus was on movement, I wanted to keep the PAX warm.

Warm-O-Rama

  1. Tappy Taps In Cadence x 10
  2. Abe Vigodas In Cadence x 10
  3. Run to the porta-potty side of the lot.
  4. SSH In Cadence x 10
  5. Arm Circles In Cadence x 10

The Thang

Thang 1: The Only Thang

Large rectangle set up with lit cones.

Rifle carry the ruck on the short sides and mosey on the long sides.

Exercises were:

  1. Squats
  2. Chest Press
  3. Shoulder Taps
  4. Burpees with ruck to overhead (blockee with a ruck).

Reps: 5, 10, 15, 20, 25 -> 20, 15, 10, 5 (build up then back down)

Most PAX made it through the 25 and were starting to work their way back down. Pretty solid calorie burn.

Mary:

  1. Merkin Ring of Fire (5 reps)
  2. Flutter Kicks In Cadence x 16
  3. One minute of Plank

Circle of Trust

Prayers for Sir-Mix-Alot’s mother and family.

Prayers for Carmen San Diego’s parents and family.

Prayers for all of those suffering from mental health issues.

Naked Man Moleskin

I often spend my Sunday mornings under weight and walking long distances. I use this time to relax, listen to podcasts, and focus on things I can improve on. In one of the recent F3 podcasts they discussed “picking up the six” that may be struggling mentally. There are PAX out there that need our support that may actually be “out front” physically, but they are dealing with difficult matters internally. My message is look out for these men too. Studies show that November and December are two of the tougher months for mental health. There are people in our group and in our communities that need our help. Look for opportunities to help these people out.

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