10/24/2020 - Black Panther - SPOOKTACULAR SWEAT SESSION – The BOOmuda Triangle

AO: Black Panther

When: 10/24/2020

PAX:

Number of Pax: 14

Pax Names: Boxcutter, Crambone, DJ Sump Pump, Early Bird, Enron, Half Price, Handy Manny, Judge Smails, Lewinsky, Milton, Paper Tiger, Parks and Rec, Sonny Bono, Toasted Coconut,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

I grabbed this Q spot a few weeks ago when I saw it was still open and decided to make it an early Halloween themed workout.  I decided to have the first part of the workout focused on legs – labeling it the BOOmuda triangle and then the back half of the workout we would head to the hill and do some BATS and CATS, and if time permitted do some Jack-o-lantern Webbs.   The agenda was set and I had about 8 HCs as I went to bed.  The morning came early, I turned on the TV and the weatherman said it was 30 degrees out.  I looked outside and saw my cars all frosted over.  I threw on some warm gear, headed outside, cleared off the windshield and headed out west to BP.  Upon arriving I saw Parks and Rec finishing up an early morning ruck/run and Milton completing his early run (after he had already completed an EOP beatdown), and Judge Smails warming up.  I exited the car and walked over to the baseball fields to make sure the ground was in good shape for Thang 1.  It was all frosted over, but for the most part was in good shape.  As I headed back to the parking lot, cars started to flood the lot and at 7:00 we were sitting at 14 PAX strong ready to get after it.  I circled the group up and we were off.

Welcome and Disclaimer Provided.

Onto WoR

Warm-O-Rama

Warm-up (IC)
  1. Motivators (7)
  2. Abe Vigodas (20)
  3. Goofballs (25)
  4. Tappy Taps (15)
  5. Hillbillies (15)
  6. Arm Circles (10/10)

The Thang

Thang 1 – BOOmuda Triangle
Perform exercise at home plate then perform movement to outfield corner, repeat exercise, perform movement to other outfield corner, perform exercise, then perform movement to home plate.
 
Round 1
  1. Coupon Back Squats (50) / Riffle Cary with Coupon
Round 2
  1. Bonnie Blairs (50) each leg =1 / Walking Lunges
Round 3
  1. Coupon Jump Overs (50) / Murder Bunnies (Modified to only do murder bunnies down both foul lines and perform coupon mosey from foul pole to foul pole) 
Round 4
  1. Smurf Jacks (50) / Modified – Run with coupon instead of performing Bear Crawls and Crab Walks
Thang 2 -CATS and BATS – Did not get to this
Start at bottom of hill do 13 reps of all BATS exercises, run over hill do 12 reps of CATS. Rinse and repeat until down to 1.
  1. Curls
  2. Annies
  3. Tricep Extensions
  4. Shoulder Press

 

  1. Burpees
  2. Alternating Shoulder Taps
  3. Squats
  4. Smurf Jacks
Thang 3 – Jack-o-Lantern Webbs – Did not get to this
  1. Merkins:OH Claps (10:40)
Mary (IC)
  1. Flutter Kicks (25)
  2. Pilates 100 (25)
  3. Merkin Ring of Fire (5 each)

Circle of Trust

CoR:  14 PAX Strong

Announcements:  Check out Slack and GET on the Q SHEET

NoR

Prayer Requests:  Crambone’s BiL Chris, DJ Sump Pumps co-worker, Augustus Gloop, Chop Shop’s family

Closing Comments/Prayers offered up.

Naked Man Moleskin

After coming up with the plan for today, I was overly concerned that I did not plan enough Thangs to cover 60 minutes.  I would soon realize that would not be the case.

Well, I totally underestimated how long it would take us to complete Thang 1.  We started off with Round 1 of Thang 1 and by the end of the round I don’t think anyone could feel their fingers.  As PAX completed round 1, I had them do some SSH’s to get the blood flowing to their fingers before we went onto Round 2.

Round 2 was no treat with Bonnie Blairs and Walking Lunges, but at least we did not need coupons so we could warm up our hands (at least I did).  As I completed this round, I looked at my watch and realized time was moving quick and knew I had to modify Round 3.

For Round 3, I had planned to do murder bunnies as the movement between all 3 points of the triangle, but modified and only had the PAX do murder bunnies down the foul lines and mosey with the coupon between foul poles.

Round 4 required another modification as time was running out and I wanted to at least get through this last round.  Instead of having the movement be bear crawls and crab walks, we instead did a simple run between points.

This was the only Thang we got to today.  I think it did its job as there was much mumble chatter, and our legs felt like jello afterwards.  Sitting here writing up the BB, my upper legs are feeling it already.

We had a good turnout for coffeeteria as we sat outside trying to gather any warmth the sun was providing before we all went off to take on the weekend.  All in all it was a great way to start the weekend.

Until next time, keep pushing men.

Handy Manny

 

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