02/05/2022 - Black Panther - “The Heat Is On”
AO: Black Panther
When: 02/05/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Parks and Rec
Introduction
So, here’s a story from A to Z. You wanna workout with me, you gotta listen carefully. We got Sir Mix in the place who likes to race. Maybe an OG like Choppy, we’ll see. Pork Rinds doesn’t always bring bacon for free, he’s a real HIM. And as for me, ha you’ll see. Enough nonsense, HC now. Bring your coupon. C’mon out and EC ruck or run. I’ll be running about 5:45-6, but I’ll circle back and run with you if you want to meet later.
After glancing at the forecast, I thought it would be good to bring some heat to a Saturday morning. I put together a playlist with words heat/sun/summer in the lyrics or title.
At go time it was 4 degrees with a 7mph wind with a real feel below zero.
Here are the jams:
Beach Boy by BENEE
Heat Waves by Glass Animals
Hot In the City by Billy Idol
Summertime by DJ Jazzy Jeff & The Fresh Prince
The Boys of Summer by The Ataris
Island In the Sub by Weezer
Watermelon Sugar by Harry Styles
Here Comes the Sub by The Beatles
In the Summertime by Mungo Jerry
Hot In Herre by Nelly
Steal My Sunshine by LEN
The Heat Is On by Glenn Frey
Hot Blooded by Foreigner
Heat of the Moment by Asia
Warm-O-Rama
Tappy Taps in cadence x 10
Abe Vigodas in cadence x 10
Arm Circles in cadence x 10 (front/back)
Motivators from 5.
Mosey around the parking lot.
The Thang
“The Heat Is On”
Dora 1
Derkins x 100
Ste-ups x 150
Big-boys x 200
Dora 2
Thrusters x 100 (reduced to 100 for time)
Curls x 150 (reduced to 100 for time)
Chest Press x 200 (reduced to 200 for time)
Dora 3
Blockees x 100 (bunch of groaning when called out)
Irkins x 150
Squats x 200 (none of the PAX finished all)
Mary:
American Hammers x 30 in cadence
Plank until 8:00 am
Coffeteria at the Village Grind!
Circle of Trust
We lifted up Prayers for Judge’s close friend Brian who was near the end of his time on Earth. Prayers were also lifted up for the family.
Naked Man Moleskin
The goal is to continue to get better. One area where I can improve is in my relationships with my M and 2.0’s. I was rucking with Sir-mix a few days ago and we briefly talked about the link he shared to the F3 podcast with Larry Hagner. I gave it a listen a few days back and then went back and listened again. There are so many good nuggets in this podcast. I highly encourage you to give it a listen.
I’m guilty of asking many of the surface level questions to the M and 2.0’s. The answers you get back are usually one word or close to it. There really is no connection. The same thing happens on dates with the M. We often talk about the same stupid crap instead of having deep conversations or at least more meaningful. Larry has many good suggestions to improve in this area. Instead of asking the M “How was your day?” Ask them what was the best part of there day and why was it so meaningful. Larry recommends preparing five questions to ask on a date that are curious and approachable. You may never make it to questions 2-5 if you delve in deep to question #1. Anyway, the point is to connect on a deeper level. I challenge you to do the same.
https://soundcloud.com/f3nation/episode-146-larry-hagner-audio?utm_source=clipboard&utm_campaign=wtshare&utm_medium=widget&utm_content=https%253A%252F%252Fsoundcloud.com%252Ff3nation%252Fepisode-146-larry-hagner-audio