01/29/2020 - Black Panther - Running and Merkins
AO: Black Panther
When: 01/29/2020
PAX:
Number of Pax: 16
Pax Names: Blowout, Brick, Chop Shop, Dilly Dilly, Lewinsky, Milton, Parks and Rec, Pork Rinds, Small Cakes, Subprime, Thomas Tank Engine, Tigers, Tourniquet, Vern, Wilson, Woody,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chop Shop
Introduction
1/29/20 – Black Panther- Wednesday
0510
QIC- Chop Shop
16 Pax
Blow Out, Brick, Chop Shop, Dilly Dilly, Lewinsky, Milton, Parks and Rec, Pork Rinds, Smallcakes, Subprime, Thomas The Tank engine, Tigers, Tourniquet, Vern, Wilson, Woody
Warm-O-Rama
30 x SSH
15 x tappy taps
15 x good mornings
20 x Nancy Kerigans (10 each side)
The Thang
Thang 1
Merkin Mile
Run 1/4ish mile
25 Merkins
Squat for the 6
Repeat 4 times around the loop
Thang 2
Partner up
Partner 1 wall sits while doing overhead claps
Partner 2 runs does 10 Peter Parkers (each side counts as 1/2) and runs back.
Flip Flop and repeat
6MoM
20 x Flutter kicks
20 x American Hammers
15 x dollies
15 x rosalitas
Circle of Trust
The next 2 months will be cold, if you haven’t experienced it yet, ask for help on what you need to survive a low temp beatdown.
Naked Man Moleskin
Running and merkins, 2 simple things, but an effective workout.
Peace
Chop Shop