12/22/2022 - Black Panther - Pre Snowpocalypse VQ Beat Down

AO: Black Panther

When: 12/22/2022

PAX:

Number of Pax: 17

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: T-Dub (Training Wheels)


Introduction

Let’s get out do some work before the snow flies and the temperatures plunge! Keeping things pretty simple, we’re gonna mosey around the AO, lift our coupons , and burn some calories! Plan on mixed terrain.

Warm-O-Rama

 

  • Side Straddle hop
  • Tappy Taps
  • Arm Circles
  • Side Straddle hop

The Thang

Mosey with Coupon to the Concession Stand:

  • 25 – Goblet Squats
  • 25 – Derkins
  • 25 – Coupon Swings
  • 24 – Lawn Mowers
  • ^10 –  Burpees

Mosey with Coupon to School Parking lot

  • 24 – Cross Over Merkin
  • 25 – Lunges
  • 25 – Thrusters
  • 25 – Chest Press
  • ^10 – Mountain Climbers

Mosey with Coupon to Pavilion

  • 24 – Grave Diggers
  • 25 – Incline Merkins
  • 25 – Jump Squats
  • 25 – Rows

Parking lot running drills from light pole to light pole, 2 laps.

Run, Bernie Sanders, Run, Side Step

Back to the Pavillon:

  • 30 – Step Ups
  • 25 – Curls
  • 25 – Overhead Press

Merkin Ring of Fire (2)

Mary:

  • Big Boys – 20
  • Side Plank – 30s each side
  • Low Plank – 30s each side
  • Big Boys – OYO for the last minute

Circle of Trust

I was too mentally tired from lack of sleep the night before to get into my planned CoT topic, save it for my next Q. Instead I expressed my appreciation for my F3 Brothers support, feedback and push to make me better. We gave thoughts and prays on our own for those who need it.

Naked Man Moleskin

AAR:

  • Work on cadence during exercises. I got lost and just belted out numbers in somewhat of a rhythm.
  • Work on the calling the workout instructions in the correct order. I generally did it but had the order messed up.
  • Time Management. I feel like we got a lot of work done but in too short of a time. Also need to have more stuff to do, ran out and had to ad lib.
  • Good variety
  • Good movement around the AO

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