01/14/2021 - Black Panther - Revenge of The Cooper

AO: Black Panther

When: 01/14/2021


Number of Pax: 7

Pax Names: Crambone, Early Bird, Judge Smails, Paper Tiger, Pork Rinds, Stitches, Trickle,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Judge Smails


The pre-blast went up early, and for most of the day, it was just Pork Rinds and me.  Because DJ Sump Pump left his flag behind on Wednesday, we actually had more flags than HCs coming to the AO for several hours.  Finally the HCs began to trickle in with Trickle’s tricking in last (see what I did there?).

For the workout I wanted to dust off a beatdown that Parks & Rec had Q’d back in October, a variation of The Cooper.  I remember it kicked my butt, and I wanted to see how much stronger and faster I had gotten since then.

Pulled into the parking lot behind Stitches, who was making his triumphant return after kicking COVID’s ass, and set up the flag.  Lots of black ice in the parking lot, but it was OK since we weren’t going to spend much time there.  28 degrees at game time.  Let’s go!


Tappy Taps- 10 IC

Abe Vigodas- 10 IC

Goof Balls- 15 IC

Side Straddle Hops- 25 IC

Mosey over to the school playground for The Thang.

The Thang

The “Cooper”

We started with 10 Burpees, 10 Squats, 10 Merkins and 10 Big Boys, then ran to the other side of the school to do nine reps of each.  Then back to the playground to do eight, and so on down to one.  We completed the 55 reps of each OYO, plus almost two miles running, with about five minutes to spare before Mary.  As a group, we completed five more reps of each exercise, with a different Pax calling out the rep for each.  We then moseyed back to the flags for Mary.



Flutter Kicks- 20 IC

LBCs- 20 IC

Heel Touches- 20 IC

Swimmers- 20 IC

Hold Plank until 6:00

Circle of Trust

There is one productivity and goal-setting book that I’ve gifted more than any other, and that is The One Thing by Gary Keller and Jay Papasan (Gary is the founder and chairman of Keller Williams).  A key element of the book is the introduction of a focusing question.  You ask this question to boil something down to it’s most basic element, to identify the lead domino.  That question is, what is the one thing I can do such that by doing it everything else either becomes easier or unnecessary?  It is the question to ask when you’re not sure what to do next.

Since joining F3 back in July, it has become pretty clear what my one thing is- to get up at 4:30 a.m.  If I get up at 4:30, I’ll go to F3 where I’ll become a better, stronger and healthier man, an improved leader, a better husband and father.  It will force me to get to bed earlier, which will get me out of the late night snack cupboard and away from crappy TV shows and social media.  It will get me off to the right start.  It will help me control my day for a little while longer before it starts to control me.

I challenged every man in the group to use this question to help them create more focus in their lives.

We prayed for Trickle’s friend Paul, who recently lost his mother, for Carmen San Diego and his parents, who are battling COVID, and for Parks & Rec, who is back in quarantine.

Naked Man Moleskin

It was great to Q another workout.  As my fitness level improves, I find it more comfortable to step up to lead.  I might always be a Clydesdale, but those guys look pretty good pulling the Budweiser wagon.

Until next time,

Judge Smails

Leave a Reply