05/09/2022 - Black Panther - Ruck Day at BP Lincoln Games Day 1
AO: Black Panther
When: 05/09/2022
PAX:
Number of Pax: 29
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Munson
Introduction
Welcome to F3 Naperville. We are at Black Panther Ruck Club. Today is the first day of Lincoln Games.
F3 is free, to all men, held rain or shine, peer led in a rotating fashion and ends in a circle of trust. I am not an expert. I do not know your injuries, so please modify your movements today as necessary.
Warm-O-Rama
Good Mornings
Tappy Taps
Arm Circles
Seal Claps
Smurf Motivators from 5
The Thang
Count off in two’s
Ruck around the AO pathway. Stopping at points to perform PT.
Exercises at PT stops– (everyone 5 Merkins after sets)
Group 1-(12) Ruck Ground to Overheads Group 2-20 squats SWITCH
Group 1-(20) Ruck arm curls Group 2– Army Crawl 10 out and back (no Legs) SWITCH
Group 1– (20) Ruck Swings Group 2-Bear Crawl out 10 steps and back SWITCH
Group 1-first one down for wheel barrels (10) steps out SWITCH Group 2 – 10 steps back
The Hill Stop- Bernie Sanders to top of hill/ 5 Squats / walk back to bottom
Mary’s
Flutter Kicks/holding ruck sack above chest- (25) 4 count IC
Hello Darlings/holding ruck sack above chest- (15) 4 count
Ring of Fire high plank w/2 Merkins
Circle of Trust
As we begin Lincoln Games this week. Let’s remind ourselves that this is meant for us to challenge ourselves physically and mentally as well as challenging our hearts to give either money or your time for charities. I encourage everyone here to get outside your comfort zone this week and step up in every way to exceed your own expectations. Be that perfect example of a F3 HIM and beast up to the challenges we will all face this week. We are only as strong as our weakest link so lift-up a brother you see that needs the push or drive so that we can all say at the end of this week that we not only participated but excelled in the suck and conquered this year’s Lincoln Games! AYE?!
Naked Man Moleskin
We had a big crowd this morning at Black Panther! Started Lincoln Games in style! Thanks to all the BP regulars for showing up and a special thanks to our F3 Plainfield brothers that came out to embrace the suck with us. Dick Cheney also with the spectacular job as my 6!