04/16/2021 - Black Panther - SuperDora 123
AO: Black Panther
When: 04/16/2021
PAX:
Number of Pax: 16
Pax Names: Captain Underpants, Elway, Enron, Half Price, Lewinsky, Milton, Munson, O'Douls, pi 3.14, SoccerMom, Splits, Toasted Coconut, TPS Report, Trailer Park, Zima,
DR Names:
Number of FNGS:
FNG Names: Bar Code
QIC: Pi 3.14
Introduction
Conditions
36°
Announcement/Disclaimer:
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.
Warm-O-Rama
High Knees slow and easy OYO
Tappy Taps (15)
Abe Vigodas (12)
Arm Circles (10+10)
Up Downs
Blockies (25)
Blockies (25)
The Thang
Mosey to the hill w/coupon
Count off by 5’s
Teams of three
Thang
Mega Dora 1-2-3 w/Cusack
One partner run to the top of the hill and partner two stays and will begin
100 High Pulls
200 Overhead Press
300 Curls
Third partner will head to the top of the hill with coupon Cusack style and relieve partner one. Partner one will then head back down hill Cusack style and relieve partner two
Beginning station
Partner two will begin
100 merkins
200 LBCs
300 Squats
6MoM
Flutter kicks w/coupon
Side bends w/coupon
Coupon overhead hold
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
SiteQ read Announcements from Slack Info Only channel
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Naperville and the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we pray for Half Price’s MIL who is in a coma. We also pray for Kristen Howard who is battling her third bout with third different cancer, Tom Robb who is recovering from a heart attack
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
Thank you men!