09/30/2021 - Black Panther - Running with the Big Boys

AO: Black Panther

When: 09/30/2021

PAX:

Number of Pax: 7

Pax Names: Dick Cheney, Flo, Judge Smails, Ken Doll, Lawnmower, O'Douls,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – “RUNNING WITH THE BIG BOYS” Lets get better together. This is a run club for the non-runners – like YHC – who want to be better runners…Runners under 200 lbs, you’re welcome too. Throw on a weighted vest for an extra challenge.

I love Thursdays at Black Panther – I mean, I hate it…but I love it. This group is a perfect representation of what F3 is all about: guys pushing themselves, and each other, to overcome challenges and be better.

It was a perfect morning for running. I rolled into the parking lot around 5:05, O’Douls had gotten there just before me. I walked a loop around the parking lot laying out some cones as other pax arrived. The clock hit 5:15 and it was time to go to work…

Warm-O-Rama

Welcome & Disclaimer

  • SSHs – 20 IC
  • Good Mornings – 10 IC
  • Imperial Walkers – 10 IC
  • Abe Vigodas – 10 IC
  • Stretching OYO

The Thang

Thang 1: Parking Lot Loops (4 loops)

Cones were set-up around the parking lot. Different colored cones represented different movements. Do the specific movement until you reach the next cone. Keep doing laps until the Q calls time!

  • Orange Cone – Mosey
  • Blue Cone – Lunge Walk
  • Yellow Cone – Sprint

After the 4th loop around the parking, we made our way over to the basketball courts

Thang 2: Basketball Court Suicides (x4)

Recovery run back to the flags for some extra stretching

Thang 3: Parking Lot Loops (repeat from Thang 1) (4 more loops)

Thang 4: 100 yard Sprint + recovery walk back (x3)

Mary:

  • LBCs – 20 IC
  • Heel Touches – 20 IC
  • Freddie Mercuries – 10 IC
  • Flutter Kicks – 10 IC
  • LBCs – 10 IC
  • RECOVER!

Circle of Trust

Count-O-Rama (7)

Announcements – Be there on October 9th, and sign-up on the Google Sheet!

Name-O-Rama

 

As I said in the intro above, I love Thursdays at Black Panther – I mean, I hate it…but I love it. This group is a perfect representation of what F3 is all about: guys pushing themselves, and each other, to overcome challenges and be better. It is easy to just HC for those workouts that match your skills for fit into your comfort zone. These Thursdays require me to push myself. I am grateful for you guys. You make be better!

Naked Man Moleskin

Thanks to O’Douls for stepping in as Site-Q.

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