08/21/2020 - Black Panther - Tunes In The Gloom
AO: Black Panther
When: 08/21/2020
PAX:
Number of Pax: 8
Pax Names: Boxcutter, DJ Sump Pump, Early Bird, Elway, Gopher, pi 3.14, Sosa, The Wedding Planner,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Conditions
55°, Brisk cool air
Great day for a beatdown. A few PAX slacking behind. We started on time, they joined right away
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Cotton Eyed Joe Rednex
Start with SSH
Violin solo do alternating squat kicks
Return to SSH when singing returns
When female sings… Hillbillies
https://youtu.be/mOYZaiDZ7BM
Baba O’Riley
Five minutes of Imperial Walkers set to the perfect five minute song, Baba O’Reilly by The Who. Increasing tempo for the final 30 seconds.
https://youtu.be/rIbMbXjbW98
The Thang
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
https://youtu.be/iYcbfc_UB6M
Mosey to the hill with coupon
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Great for the Warmorama, and to shut down any mumblechatter early in workout, or at any point during the workout.
https://youtu.be/OQhbt2c8JqU
Mosey back to flags
Thunderstruck
Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away
https://youtu.be/lhg9bYNLvOg
Mosey to baseball diamonds
Get Lucky or not so much
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a merkin. Everytime the song says “we’re up all night” hold an Al Gore until he says “get lucky” again.
https://youtu.be/5NV6Rdv1a3I
Mosey to school parking lot
Bring Sally Up
“Flower” by Moby
Start with your chest on the ground, and enjoy it because your chest shouldn’t touch the ground again until the song is over. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax
http://www.youtube.com/watch?v=6A2V9Bu80J4
Mosey back to flags
6MoM
Proud Mary
Circle of Trust
SiteQ read Announcements from Slack
Info Only channel
Prayer
Dear Lord, thank you for watching over me during this long travel to the north of F³ Naperville. The ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. Lord, we pray for Anna Caroline, Jeremy Baker and Randy Levine and Mr. Miyagi as they continue to battle cancer. Please give them the strength to get through the treatments and beat this disease. WetWipe FIl, Zima’s recovery from surgery, Alladin’s friend’s Laurie’s daughter, Woodwind’s Aunt Jane, Jerk Chicken BIL John. F³ brothers who lost their lives, Brother Bump, Brother Noonan and Brother Cash Nashville, George
In Jesus’ name we pray, Amen
Naked Man Moleskin
It’s great to find F³, it’s great to participate in 2nd F and 3rd F. Have you slipped into a comfort zone? What are your next goals to push your acceleration?
100 posts? 200 posts? 300 posts?
Black Ops? Open a new AO?
Open a region?
“A year from now you may wish you had started today.” Karen Lamb.
“A goal without a plan is a daydream.” .
Rick Conlow
“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.”
Roy T. Bennett