03/23/2022 - Black Panther - Train Like BATMAN
AO: Black Panther
When: 03/23/2022
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Train like BATMAN and unlock your inner superhero! Build strength to fight for what you value most. COUPONS and GLOVES are required for this one.”
I found this workout online – apparently it is based on the workout actors have been put through when playing BATMAN recently. With a few adjustments to make it F3-approved, I knew it’d be a great beatdown.
I arrived at the AO at 5:00. Parks and Rec was already on a mosey. The parking lot was full of worms after all the rain the day before… I set down my coupon and headed over to the playground to make sure everything would work as planned. All good!
Returned to the parking lot to greet pax as they arrived.
5:15 – let’s get to work!
The core principles of F3 were shared and the disclaimer was given…
Warm-O-Rama
- SSHs – 20 IC
- Good Mornings – 10 IC
- Arm Circles – 10 IC (x2)
- Seal Claps – 10 IC
- Overhead Claps – 10 IC
- Stretching – OYO (60 seconds)
Grab your coupon and mosey to the playground!
The Thang
The BATMAN Workout:
- 20 Goblet Squats
- 20 Curls
- 10 Bonnie Blairs
- 10 Merkins
- 20 Shoulder Taps
- 20 Mountain Climbers
- 10 Big Boy Sit-Ups with Alternating Punches
- 10 Leg Lifts
- Pull-Ups to Failure
Rinse and repeat this circuit OYO again and again. The goal was at least 7 times through. Apparently the official BATMAN workout is 10 times in 40 minutes. Most pax finished between 6 and 8 circuits in the time allowed.
5:57 – grab your coupons and return to the flags. No time for Mary…Recover, recover!
Circle of Trust
Count-O-Rama (9)
Announcements – Thanks Title IX!
Name-O-Rama
CoT: I recently reconnected with an old friend from high school. When we hung out, I noticed how he was exactly the same as he was nearly 20 years ago when we graduated. While there was a certain level of nostalgia and comfort that came with that, it also bummed me out. I think about how much I have changed even over the last couple of years. I don’t want to be the same person I was YESTERDAY, much less who I was decades ago. It reminded me of how much I still want to do, and perhaps it was also a reminder of how I need to influence others to do the same. Let’s keep getting after it, and keep moving forward.
We closed in prayer as we always do.
Naked Man Moleskin
Great workout by everyone this morning. Appreciate Fargo’s “Batman voice” throughout the workout. Conversation at Coffeeteria was solid as well. I always value this time with my BP brothers