04/02/2021 - Black Panther - Triple B’s, Don’t Worry, They’re Easy
AO: Black Panther
When: 04/02/2021
PAX:
Number of Pax: 10
Pax Names: DJ Sump Pump, Half Price, Munson, O'Douls, Sir Mix-A-Lot, Splits, Thomas Tank Engine,
DR Names: Boston Butt (F3 Crossroads)
Number of FNGS: 0
FNG Names:
QIC: Parks and Rec
Introduction
There are endless possibilities at each AO, yet we often fall into similar patterns and only use a portion of these beautiful parks. I’m guilty of it too. There is nothing wrong with the parking lot, trail or hill. They all offer fantastic ground for a beatdown. Lately, I’ve been thinking about how we can explore different areas of the park and the surrounding neighborhoods. Yesterday I looked at the aerial map for some inspiration. I found a route on the southwest side of the park that would be perfect! I mapped it out on a notecard and made a few revisions. Off we go!
Disclaimer:
This is a free, volunteer, peer-led workout. I am not a professional. You need to be aware of COVID and do everything possible to distance yourself from the others around you. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.
5 principles of F3:
Lead in a rotating circle by your peers
Free of charge
Open to all men
Held outdoors rain or shine
Ends in a circle of trust
Mission:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Credo:
“Leave no man behind, but leave no man where you find him.”
Warm-O-Rama
You have to be kidding me, thermometer hit 17 degrees on the way over to the AO. We need to warmup quick!
SSH In Cadence x 15
Tappy Taps In Cadence x 10
Hillbillies In Cadence x 10
Motivators 5-1
Abe Vigodas In Cadence x 10
Capri Lap (1/5 of a mile)
The Thang
Thang 1:
I guess you can call this a “pearls on a string” type of thang.
As a group, run on the path from the parking lot to base of the long side of the hill.
SSH for the “6.”
5 Squats at the bottom of the hill.
Run to the top.
10 Squats.
Run back to the base.
15 Squats.
Run up and over to the far side of the hill.
20 Squats.
SSH for the “6.”
Run along the path to the intersection of the path and Arboretum Way.
SSH for the “6.”
Run west along Arboretum Way stopping at every driveway and road intersection to do 5 Merkins (roughly 1/3 of a mile)
SSH for the “6.”
Run north on the path along Grove Road to the school.
SSH for the “6.”
Indian Run from school driveway to the playground. Two lines, Double Applesauce.
Bear Crawl to far side of playground.
SSH for the “6.”
Run back to the beginning.
SSH for the “6.”
Thang 2:
The easy thang.
“Triple B’s” – I made it up, at least I think I did.
Burpees
Burpee Jump Over Block
Blockees
5 reps of each in the order above. Then 4 working your way down to 1 rep of each.
SSH for the “6.”
This was the best part of the morning the PAX helped each other finish any remaining reps together.
Mary:
Heel Touches In Cadence x 15
American Hammers In cadence x 20
When we got out of the car it was cold and raw. After some moving around we are hot and sweaty. Let’s just chill here for one minute and relax. Deep breaths. Take in the sky.
Stargazers – 1 minute
Circle of Trust
Jesus, today we pause to remember your sacrificial love. That shone light into the darkness. That bore life from such emptiness. That revealed hope out of devastation That spoke truth through incrimination. That released freedom in spite of imprisonment and brought us forgiveness instead of punishment. Thank you that we can now walk in the light of your life, Hope, truth, freedom, and forgiveness, This day and every day.
Today we ask for prayers of health for Half Price’s mother-in-law, Ginny. We also ask for prayers of strength for her family.
We also ask for prayers for Sir Mix-A-Lot’s son’s health. Put your healing hand on him.
We lift up all of the unspoken prayers in our hearts.
Amen
Naked Man Moleskin
What is Good Friday and why do we call Good Friday “good,” when it is such a dark and bleak event commemorating a day of suffering and death for Jesus?
For Christians, Good Friday is a crucial day of the year because it celebrates what we believe to be the most momentous weekend in the history of the world. Ever since Jesus died and was raised, Christians have proclaimed the cross and resurrection of Jesus to be the decisive turning point for all creation. Paul considered it to be “of first importance” that Jesus died for our sins, was buried, and was raised to life on the third day, all in accordance with what God had promised all along in the Scriptures.
On Good Friday we remember the day Jesus willingly suffered and died by crucifixion as the ultimate sacrifice for our sins. It is followed by Easter, the glorious celebration of the day Jesus was raised from the dead, heralding his victory over sin and death and pointing ahead to a future resurrection for all who are united to him by faith.