09/08/2022 - Black Panther - Thursday Strength Training
AO: Black Panther
When: 09/08/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Join YHC for some Thursday morning STRENGTH TRAINING. Bring your COUPON and wear some GLOVES. HC in the thread below!”
Picked up this Q last minute after schedules changed unexpectedly. I knew I needed to offer something other than bear crawls after the craziness of Iron Pax this week. Time for some COUPON fun!
Arrived to the AO around 5am this morning. A handful of guys were getting in some EC miles to prepare for Ragnar – and, more importantly, to just be awesome.
Minimal set-up required for this one. Put Animal House in charge of music (still evaluating if this was a mistake or not) and before you knew it, the lock said 5:15.
F3 Core Principles were shared. The mission was articulated. The credo was spoken. The disclaimer was given…now let’s get to work!
Warm-O-Rama
Took a mosey loop around the parking lot with a few stops along the way for warm-up exercises
- Abe Vigodas
- Arm Circles
- Stretching
Grab your coupon and head to the pavilion!
The Thang
A list of nine exercises were written out:
- Goblet Squat
- Overhead Press
- Arm Circles
- Bent Over Rows
- Chest Press
- Dips
- Swings
- Single Arm Rows
- Sumo Squats
Complete the list of exercises, then run a quick lap around the pavilion and wall sit for the 6. Rep count increases each round. Then we’ll work our way back down.
10 – 15 – 20 -25 – 20 – 15 – 10
We only made it to the second round of 20 before time was almost up, so we held our final wall sit for about 60 seconds till the Site Q called time.
Recover, recover!
Circle of Trust
Made it official with a Count-O-Rama (11)
Announcements were shared by Ringo
Name-O-Rama
CoT: I have been reading a lot about this new concept of “Quiet Quitting” – were people give up on their responsibilities at work and see how long they can do the bare minimum (or less) at their job. I understand the sentiment: people can feel burned out or unsupported at work, but is this really the solution? This whole concept bothers me. If you can do more, then do more. Go above and beyond – at work, at home, wherever. This is a time when F3 must lean even more into it’s mission of invigorating male community leadership. Be a leader, even if no one else is willing to step up!
Naked Man Moleskin
Another great morning in the gloom!
It was hard to lift my coffee this morning – guess we put in the work!