08/20/2021 - Black Panther - Skatepark Beatdown Vol. 2
AO: Black Panther
When: 08/20/2021
PAX:
Number of Pax: 9
Pax Names: Bar Code, Dick Cheney, DJ Sump Pump, Munson, O'Douls, Parks and Rec, Stand Up, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
On 6/9/21 I designed a Q utilizing the skatepark at Black Panther. I knew I wanted to do that again. Today was the day! Skatepark Beatdown Vol. 2!
Pre-Blast: “We’re back at the skatepark for this BC. Heads up – we’ll do a lot of merkins! Bring your COUPONS and GLOVES. HC below!”
Apparently that pre-blast was intimidating because it took till almost 6pm to get my first HC, but the commitments came in through the evening, and even a few pax showed up without the HC.
I rolled into the AO just a minute or two after 5am. Parks and Rec was already out doing some EC. Other pax rolled in ahead of 5:15. We did, however, start a minute late. The mumble chatter was in full effect.
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
- SSHs – 20 IC
- Good Mornings – 10 IC
- Arm Circles – 10 IC x2
- Abe Vigodas – 10 IC
The Thang
Thang 1: Farmer Carry Laps (w/ Partner)
Partner 1 begins walking a lap around the parking lot doing a farmer carry with 2 coupons. Partner 2 stays behind and does a series of 10 Squats and 10 SSHs (repeated at necessary). When Partner 1 needs to stop, Partner 2 runs to meet them and takes over the farmer carry. Partner 1 remains there and does the squats and SSHs until Partner 2 stops. Repeat this process going around the parking lot until time is called.
Leave your coupons at the flags and mosey to the skatepark.
Thang 2: Skatepark Beatdown
4 stations were designated around the skatepark, each with different exercises assigned to it. We stayed with the partners from Thang 1. Do the exercise AMRAP for 2 minutes, then take 30 seconds to recover and move to the next station.
- Station 1 = Incline (10) and Decline (10) Merkins on the Steps
- Station 2 = Jump over railing and do a Squat (add a squat each time)
- Station 3 = Stirkins (Step Up and Merkin) on the Ledge
- Station 4 = Run up the ramp, do a burpee at the top, run back down (add a burpee each time)
We had time to do each station once for 2 minutes, and then another round for 1 minute each.
Mosey back to the flags for Mary.
Mary:
- LBCs – 20 IC
- Heel Touches – 15 IC
- Flutter Kicks – 10 IC
- Hold Plank for 30 Seconds…Recover!
Circle of Trust
Count-O-Rama (9)
Announcements – Thanks O’Douls!
GET SIGNED UP FOR IRON PAX & THE F3N 5K!
It’s Friday. We made it to the end of the week. It’d be easy to just coast through the day. That to-do list can wait till next week, right? We dont have to finish that project. Just ease our way into the weekend…WRONG! Tomorrow is not promised to any of us. Do what needs to be done TODAY. Whether it be at work, in your family, or wherever else in your sphere of influence. Do the work TODAY. Do not wait. Bust through the to-do list, finish the project, put in the effort. Go to sleep tonight proud of what you did. It could all be gone tomorrow. Don’t wait. Do the work…whatever it may be.
Prayers were offered for situations around the world, for fellow pax facing injuries or family situations, and whatever else was on our hearts and minds this morning.
Naked Man Moleskin
It was great to grab coffee with so many following our workout this morning. Thanks for all the positive feedback as well. I appreciate you all!
GET SIGNED UP FOR IRON PAX & THE F3N 5K!