01/12/2023 - Black Panther - THE Black Panther All Star Week Day 3

AO: Black Panther

When: 01/12/2023

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: T-Dub (Training Wheels)


Introduction

“Hey Now, you’re an All Star

Get in da’ gloom, H C

Hey Now, you’re a Rockstar

Come getta beat down, H C

And all that glitters is gold

Only shooting PAX break the mold”

       ~ 2016 PrairieFest Headliners, Smashmouth

All Star week continues at THE Black Panther. Bring your coupon, gloves and shoes ready for anything. 

I prepped for the Q by writing the exercises in caulk at each station the morning of the workout. Based on HC’s I was expecting a turnout of 7-8, which was just right for my second Q. My plan was to kind of redo my VQ, it didn’t go exactly as planned the first time around and I wanted to focus on the areas I needed to improve.

Warm-O-Rama

  • SSH
  • Tappy Taps
  • Arm Circles
  • Abe Vagotas 
  • Motivators from 6

The Thang

Thang 1 – Move through 3 stations each with 4 exercises done 2 times

 

Mosey with coupons to building at the center of the baseball fields, 2 circuits of:

  • 20 Goblet Squats
  • 15 Derkins
  • 10 Swings
  • 5 Burpees

Mosey with coupons to school parking lot, 2 circuits of:

  • 20 Alternating Merkin (Probably another name)
  • 15 ea side Coupon Lunges
  • 10 Thrusters
  • 5 Burpees

Mosey to pavilion, 2 circuits of:

  • 20 Skull Crushers
  • 15 Box Jumps
  • 10 ea side Lawn Mowers
  • 5 Blockees

 

Thang 2 – 11s through the sand pit (run for as long as time permits)

  • Jump Squats starting with 1
  • Bear Crawl through the sand
  • Merkin starting with 10, different style each set
  • Sprint back through sand to the start

 

Mary – 

  • 25 Big Boys
  • 30 sec high plank
  • 30 sec right side plank
  • 30 sec left side plank
  • Star Gazers to close out time (10 seconds)

Circle of Trust

I had an important COT to deliver, centered around the loss of an F3 brother from Knoxville, Cardinal. I kept it simple, reminded the Pax to not only think of his family but also his fellow local Pax, especially those that were with him when it happened. I then gave the circle over to Ringo, who had asked me privately if he could say a prayer, and he delivered a truly heartfelt and meaningful message. Thankful for you, brother.

Naked Man Moleskin

I still have some things I need to improve on, but overall I’m happy with my Q today. We had BR with us today, and that makes for a special morning.

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