05/27/2021 - Black Panther - Thrash Metal Thursday
AO: Black Panther
When: 05/27/2021
PAX:
Number of Pax: 5
Pax Names: Bean Counter, Crambone, Flo, Ozark, Sir Mix-A-Lot,
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
PreBlast 5/27 Black Panther 5:15amI know there are a ton of good options tomorrow, but I kindly ask that you consider my AOVQ tomorrow!! It has been 453 days since my last in-person Q! 
I am looking forward to leading you all tomorrow in the flesh! Bring your coupons, gloves, and shoes for all terrain. I will bring the tunes! Is there possibly a 
Thrash Metal Thursday 
in your future…!? HC below to find out!
It was easily the coolest morning of the week. Glad I brought an extra long sleeve. Pulled in with a few minutes to spare (thanks to the train), but we circled up and were ready to go!
Warm-O-Rama
Good Mornings IC x 10
Triangle Taps (Left, Middle, Right, Up) IC x 10
Lunge Pivot Lunge IC x 14
11’s with SSH (Single Count) and Mountain Climbers (2 count)
The Thang
Thang 1 – Triple Nickel at the Hill
PAX lined up at the base of the hill and did 5 Blockees, in cadence (8 count).
Run up the hill where we then did 5 Smurf Jacks, in cadence.
Run down the hill and hold squat until the 6 is in.
Repeat for a total of 5 times.
Thang 2 – Parking Lot 14 16’s!
Start with 14 Alternating Side Thrusters
Lunge Walk out about 25 yards to cone 1.
Sprint another 25 yards to cone 2.
Find a parking space block and do 2 Irkins.
Lunge Walk 25 yards back to cone 1.
Sprint 25 yards back to starting point.
Continue with 12 Alternating Side Thrusters, 4 Irkins, 10-6, 8-8, etc.
We finished the last round together. Irkins on my down and lunge walk on Ozark’s down. AYG Sprint to starting point.
Just because I am an accountant does not mean I can actually do math. I meant to do a total of 14 reps between the two exercises but during demonstration I did 16 total … so we just went with it.
Thang 3 – Ring of Fire
I didn’t have enough time for my planned Thang 3, so instead we did two rounds of a ring of fire. Hold coupon at 90 degree and then we took turns doing 5 coupon curls.
Mary –
Crab Cakes – IC x 15
45 Degree hold Flutter Kicks – IC x 15
Big Boy Sit-ups – Up 1, 2, 4, HOLD for my count. (We did this about 4 or 5 times with the last hold being about 30 seconds)
RECOVER!
Circle of Trust
Count – 5
Announcements – Thank you Crambone
NoR
CoT / Prayers
I shared a quote that my boss had mentioned to my work group last week. It is:
“Delegating work, works. As long as the one delegating the work, works too.”
This saying REALLY made me think of F3. You cannot just talk the talk. We have a group of men here who walk the walk … many times over! The very nature of F3 is to get involved. There is not one leader who just tells everyone what to do. Everyone here is getting into the weeds. You want others to lead a workout? Lead one yourself. You want others to help with the community? Volunteer your own time to help set an example (Ronda Rousey!).
Whether you apply this saying to your time here with F3, your community, your family/friends, or your work, it is something that holds true for everyone and every situation. Keep this in mind. Lead by example. Don’t just tell…do!
Naked Man Moleskin
I mentioned in the pre-blast but 453 days since my last in-person Q! I have about 20+ Virtuosity Q’s under my belt but it had been quite some time since I was in person. In my opinion there are a lot of great things you can do with a virtual beatdown. A LOT. However, the one thing you cannot really do … hill work! I made sure we visited that hill.
A couple of notes from today:
- Just like my other in person Q’s … I probably spend way too much time coming up with the music playlist. Today we went with Thrash Metal* Thursday.
- I woke up early today. I left my house early. I wanted to give a quick scan of the land before starting. The freight train had other plans. At one point I ended up messaging Crambone to let him know I may be late for WoR. Luckily the train only set me back about 9 minutes. I made it just in time to lay down a couple of cones and get started.
- I appreciated the push by all the men today.
- Sir Mix A Lot is a lot taller in person than I thought!
*There was a little metalcore mixed in there too. Playlist:
- Whiplash – Metallica
- Becoming The Dragon – Trivium
- Bat Country – Avenged Sevenfold
- Dyers Eve – Metallica
- To the Rats – Trivium
- Sing for Liberty – All That Remains
- Second Heartbeat – Avenged Sevenfold
- Metal Militia – Metallica