02/16/2023 - Black Panther - ‘Rolling the Dice’ BootCamp
AO: Black Panther
When: 02/16/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
We’re going to roll the dice on this one…LITERALLY. Eleven exercise stations will be set up in the parking lot. The roll of the dice will determine the exercises and how much work we perform for each. We’ll work together in groups of three or four.
Warm-O-Rama
12- Good Mornings
12- Tappy Taps
12 Abe Vigoda
12- Imperial Walker
And, Motivator from 7
The Thang
The Thang:
Count off into groups of three or four. Groups will work independently.
There are eleven cones/exercise stations set up around the parking lot, each having a posted exercise and a pair of dice. Groups will start at any cone/station and roll the pair of dice to determine where they will perform their first exercise. Once at the cone/station, they will shake the dice to determine how many reps, rounds, or distance to perform. After performing the exercise, the group will shake the dice again and mosey to another cone/station. Groups will move from station to station in a counter-clockwise path. If a station is currently in use by another group, continue to mosey to the next available station. Rinse and Repeat until Mary.
Roll Cone Exercise Reps/Rounds/Distance
Two…………….. 2 Derkin Dice Roll x 2 = Reps (perform on a picnic table)
Three………….. 3 Coupon Swings Dice Roll x 2 = Reps
Four…………… 4 Burpees Dice Roll x 2 = Reps
Five……………. 5 Bonnie Blair Dice Roll x 2 = Reps (2 ct. = 1 rep)
Six…………….. 6 Rocky Balboa Dice Roll x 2 = Reps (2 ct. = 1 rep)
Seven………… 7 Merkin Dice Roll x 2 = Reps
Eight………….. 8 Crawl Bear Dice Roll = # of Parking Spaces to Crawl
Nine…………… 9 Agility Ladder (Two-Feet Forward) Dice Roll = # of Rounds
Ten……………. 10 Bear Crawl Dice Roll = # of Parking Spaces to Crawl
Eleven……….. 11 Coupon Goblet Squat Dice Roll x 2 = Reps
Twelve……….. 12 Dips Dice Roll x 2 = Reps (perform on a picnic table)
Mary
15- Leg Raises (4-ct.) in cadence
15- Heel Touches (4-ct.) in cadence
15- Right Oblique Crunches (4-ct.) in cadence
15- Left Oblique Crunches (4-ct.) in cadence
Plank Hold (high or low) for 45 seconds.
Circle of Trust
CoT:
I shared about the importance of sticking to your goals. One of my goals is to exercise two hours a day. I waited too long to exercise yesterday and realized certain exercises today were too difficult to perform because I needed more time to recover. My point is to stick to your goals, but do so in a way that doesn’t interfere with other activities you have to perform.
Naked Man Moleskin
Didn’t get a lot of sleep the night before because I worked out and ate a lot of food before bedtime. In addition, I was still thinking about my Q for the following morning. Woke up at 3:00 am and couldn’t get back to sleep (boy, was I a mess.)
I was pleased with everything, from setting up to how the Pax were getting along during the workout. The AAR I received was also gratifying.