05/29/2020 - Black Panther - Remembrance of things past
AO: Black Panther
When: 05/29/2020
PAX:
Number of Pax: 16
Pax Names: Brinks, DJ Sump Pump, Enron, Milton, Motown, Onesie, Parks and Rec, Pawn Star, Penalty Box, Pi, Pork Rinds, Small Cakes, SoccerMom, Vern, Woody,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Lewinsky
Introduction
A beautiful Friday morning with 16 high energy folks ready to get after it and relive some of Mrs Doubtfire and Uncle Rico’s greatest hits!
Warm-O-Rama
Mosey around the lot.
Tappy taps IC
Arm circles F/B IC
Imperial walkers IC
The Thang
Thang 1
Welsh Dragons (without the lap)
Remain in plank position – Bear crawl forward 10 steps, do 1 merkin, 1 plank jack, 1 shoulder tap (both shoulders) merkins. Continue with 10 bear crawls and increase intervals by 1 until you reach 10 merkins, 10 plank jacks, 10 shoulder tap merkins. (should be warmed up and ready now)
Thang 2
Back to flags – Coupon ring of fire – coupons held over head while each PAX took turns completing 5 overhead presses.
Thang 3
4 corners
200 total reps at each location – mosey to next corner (repeat exercises)
10 plank jacks
20 ranger merkins
30 carolina dry docks
40 jump squats
50 flutter kicks
50 SSHs
6 MoM
American hammers IC – 30
Swimmers IC – 15
Ring of fire – merkins 5
Circle of Trust
In contemplating what to message during CoT, I decided to continue with the theme and stole what Uncle Rico shared during his Q …
“The secret is, there is no secret. No magic tea. No superpower pill. No 14 day abs. If any of this worked there wouldn’t be a billion dollar industry of hacks. Move your body. Eat whole foods. Sleep. Read. Surround yourself with good people. Practice what you care about. Show up consistently”. (Uncle Rico 1/6/2020)
Reminder that today marks the opening of phase 3. Be smart out there. Be patience. Show empathy and realize not everyone shares the same opinions regarding our current situation.
Prayer
Naked Man Moleskin
As T.S. Eliot once said, “Good writers borrow. Great writers steal.”
Thanks Uncle Rico 🙂