08/14/2021 - Black Panther - Top Gun
AO: Black Panther
When: 08/14/2021
PAX:
Number of Pax: 8
Pax Names: Bean Counter, Boxcutter, Crambone, Half Price, Milton, Pork Rinds, Title IX,
DR Names:
Number of FNGS:
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Pre-Blast: “Join YHC for a “Top Gun” inspired beatdown. Bring your COUPON, lace up your SHOES for the parking lot, grab some GLOVES and get ready to work! A sweet pair of aviators are encouraged but not required.”
We adjusted the start time to 6:15 am today (instead of 7:00) in order to give pax the opportunity to get over to Dark Tower for the Warrior Wagon check presentation. We also just went for 45-minutes instead of the usual 60 minutes on a Saturday morning. Enough intro, though, let’s get to work.
That’s right, Ice Man, I am dangerous…
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
- Good Mornings – 10 IC
- SSHs – 20 IC
- Arm Circles – 10 IC x2
- 60 seconds of Stretching OYO
The Thang
Thang 1: “Top Gun”
AMRAP – Curls, Bent Over Rows, Swings, and Overhead Press (10 reps each). Rinse and repeat this circuit for 10 minutes. Everyone minute, on the minute enter the “Danger Zone” by doing a burpee.
Thang 2: “Turn and Burn”
4 cones set in a line across the parking lot, probably 15 yards apart. Staring at the first cone…
- 5 Lunges
- 5 Mountain Climbers
- 5 Merkins
- 5 Big Boys
- TURN – Run to the next cone; BURN – repeat the set but add 5 to each exercise at each cone
Thang 3: “Wing Man”
Pax were divided into partners. Work together with your “wing man” to complete a list of exercises. Reps could be divided however pax wanted. We ran out of time for this to be completed, but I’m bringing this one back for sure!
- 200 SSHs
- 200 Merkins
- 200 Squats
- 200 Bonnie Blairs
- 200 Dips
- 200 Curls
- 200 Rows
- 200 Chest Press
- 200 Skull Crushers
- 200 Overhead Press
- 4 laps around the parking lot
Circle of Trust
Count-O-Rama (8)
Announcements – Thanks Boxcutter
Name-O-Rama
How do you respond to adversity or failure? This was supposed to be Day 7 of “75 Hard” for me, but I slipped up on my diet plan tomorrow during a very stressful day. What I saw, however, was how I learned from it. In the past, this type of slip up would have really affected me and would have derailed the whole experience. F3 has taught me how to respond to adversity and failure in a different way – to pick myself up and push forward. At some point we will all experience adversity or even failure, but how will we respond? What can we learn from it? No failure needs to be the end of the story. We have the opportunity to overcome failures and challenges by responding the right way. Keep on pushing forward, men!
Naked Man Moleskin
“Remember boys, no points for second place”