10/08/2021 - Black Panther - The Remix of fAll About the Benjamins
AO: Black Panther
When: 10/08/2021
PAX:
Number of Pax: 10
Pax Names: DJ Sump Pump, Milton, Munson, O'Douls, Parks and Rec, Stand Up, Title IX, Trickle, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
PreBlast – “An AO so hardcore it gets banned from Instagram – twice! Like Puff Daddy in the mid-90’s, we’re ALL ABOUT THE BENJAMINS tomorrow morning. Bring your COUPON and some GLOVES with you. A headlamp wouldn’t be a bad idea – that HILL is pretty dark in the early morning!”
This was an ever-evolving Q as I was putting it together. I had planned on using the ALL ABOUT THE BENJAMINS workout from the F3 exicon for a couple days now… but that voice in my head kept saying, “That isn’t enough!” So I made some modifications (and then some more modifications last night) to it to make it a more intense workout.
Rolled into the foggy AO parking lot around 5:05 am. Parks and Rec was already out getting some EC ruck time in. No set-up was necessary, so I planted the flag, stretched, and greeted pax as they arrived.
The clock hit 5:15 and it was time to get to work…
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
In the parking lot:
- Good Mornings – 10 IC
- Imperial Walkers – 10 IC
PICK UP YOUR COUPON AND MOSEY TO THE STEEP SIDE OF THE HILL
At the base of the hill:
- Tappy Taps – 10 IC
- Arm Circles – 10 IC
- SSHs – 25 IC
- Stretching
The Thang
“ALL ABOUT THE BENJAMINS” x 3
4 exercises; 25 reps each (total of 100 reps) – complete this series THREE times, then SPRINT to the top of the hill and hold plank for the 6. Return to the bottom of the hill together for the next round.
All exercises done OYO. It’s YOU vs YOU. Push yourself, get it done, and get up that hill!
- Round 1 = Overhead Press; Curls; Bent Over Rows; and Coupon Swings
- Round 2 = Cusack Lunges; Goblet Squats; Mountain Climbers; and Plank Jacks
- Round 3 = Chest Press; Skull Crushers; Big Boy Sit-Ups; and Merkins
For those keep score, that’s a total of 12 different exercises, 900 total reps, and 3 steep hill sprints.
PICK UP YOUR COUPON AND MOSEY BACK TO THE FLAGS
No time for Mary, so pax took the last 20 seconds to stretch out.
Circle of Trust
Count-O-Rama (10)
Announcements – CONVERGENCE & F324…Get to both of these!
Name-O-Rama
I love these Friday BCs. It sets the tone for the whole day. It is easy to coast through a Friday into the weekend, but that isn’t impactful. That isn’t accelerating. Push through! Bust through the to-do list. Accomplish the goals you set at the beginning of the week. As David Goggins would say, “Who’s gonna carry the boats?!?” Don’t put this on hold till next week – NEXT WEEK ISN’T PROMISED TO ANYONE. Do what you need to do TODAY to accomplish something and make an impact.
We closed in prayer. Special prayers offered for DJ’s co-worker Josh whose sister passed away recently.
I also prayed for a Brewers World Series. I need a miracle there.
Naked Man Moleskin
I had two more rounds planned for this BC. I wanted to make sure we had enough to do, instead of having to make it up as we went along. Rather plan too much than too little.
I’ve been battling some injuries lately, so it felt good to not be the 6 on these hill sprints. That isn’t a shot at anyone else. This is about ME VS. ME. I am grateful to my F3 brothers who push me every single day.
Special shoutout to O’Douls for being a solid Site-Q. Appreciate ya, brother!