01/28/2023 - Black Panther - Playing in the Snow

AO: Black Panther

When: 01/28/2023

PAX:

Number of Pax: 13

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – “We didn’t have snow on the ground when I started planning this Q. I’m not changing my plans. Dress accordingly. Bring your COUPON and put in some work to kickstart your Saturday. Then, if you’re able, join Urkel at Village Grind for some QSource Four Quadrant Goal Planning starting at 8:40 am. Whatever your reason for showing up, start by dropping your HC in the thread below!”

I started planning this Q after Parks and Rec led a recent Ruck Club at Black Panther where he challenged us physically and challenged us to take steps in the direction we want to go. I needed to up my Q planning game!

Arrived at the AO around 6:45 am. A couple pax where already there after starting their morning at Two Wolves or just putting in some EC in the paths around the AO.

Not much to set up.

When the clock hit 7:00, I introduced myself, the Core Principles were shared and the Disclaimer was given. (Missed the mission and credo. Note for next time!)

Let’s get to work!

Warm-O-Rama

  • Side Straddle Hops
  • Imperial Walkers
  • Arm Circles
  • Tappy Taps
  • Stretch

The Thang

Thang 1: Coupon Work (different pax were assigned to lead each exercise)

  • Curls – 25
  • Overhead Press – 20
  • Chest Press – 15
  • Swings – 10
  • Blockees – 5

Carefully mosey to the picnic tables near the baseball fields

Thang 2: Bodyweight Work (again, different pax were assigned to lead each exercise)

  • Dips – 25
  • Incline Merkins – 20
  • Squats – 15
  • Big Boys – 10
  • Burpees – 5

Move onto one of the snow covered baseball fields were I had set-up a series of cones

Thang 3: 7-Minute AMRAPs

  • 2 Merkins and 2 Jump Squats; Suicide run with the three cones (add 2 merkins and squats each rounds
  • 20 Rocky Balboas and 10 Side Straddle Hops; Lunge walk to the furthest cone and back
  • 2 Burpees and 2 Big Boys; Suicide run with the three cones (add 2 burpees and big boys each round)

Thang 4: Move back to the picnic tables for a repeat of Thang 2

Thang 5: Carefully mosey back to the flags for a repeat of Thang 1

Thang 6: Partner Walk

Walk a lap around the parking lot with a partner – talk about the goals you have for this year; what you’ve started working on and what still needs to get going.

Mary:

  • LBCs – 30
  • Heel Touches – 30
  • E2K – 10 (x2)

Recover. Recover.

Circle of Trust

I encouraged the guys to attend Urkel’s Goal Planning session later that morning – even though I was going to be “that guy” that hypes up an event he wasn’t able to actually attend. But I made a commitment to follow through and still complete my 4 Quadrant Goal Planning sheet this weekend. I had a therapy session this morning, and those that know me well know that working on my mental health IS part of my goals.

I am a big believer in goal setting. A mentor of mind reminds me that the things we track and measure in our life are the things we care about (yes, Algorithm, there’s a dick joke in there). Writing down your goals, making concrete plans, and sharing them with others before putting in the work are all important steps towards actually achieving what we want to do. The F3 concept is true – a man cannot hold himself accountable.

F3 is not a religious organization, but pax who wanted to were invited to close in prayer with me.

Naked Man Moleskin

Good opportunities for mumble chatter this morning as we went through the workout, but I’d like to think that doesn’t mean it was easy.

I’ve become a big fan of incorporating AMRAPs into my Q’s – I think it gives everyone a chance to push himself based upon his current fitness level, without leaving anyone behind.

 

Until next time – keep up the fight!

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