12/07/2022 - Black Panther - Two Year Manniversary

AO: Black DiamondBlack Panther

When: 12/07/2022

PAX:

Number of Pax: 15

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – “TWO YEARS AGO Brick invited me to this thing called F3. He’d never shut up about it… I showed up that morning and my life has never been the same. You are invited to join me at THE Black Panther, to celebrate where we came from, but also LOOK AHEAD to where we want to go. Bring your COUPON.”

This Q was inspired by all of the posts I have experienced over these two years. All of the things I couldn’t do two years ago. All of the friendships I have built and the men I have been inspired by. This Q was a THANK YOU to F3 Naperville, that’s why there was no better place to do it than the place I call home – BLACK PANTHER.

When the clock hit 5:15, the Core Principles were shared, the Disclaimer was given, the Mission was articulated, and the Credo was proclaimed.

Let’s get to work!

 

Warm-O-Rama

  • Imperial Walkers
  • Arm Circles
  • Tappy Taps
  • Side Straddle Hops
  • Stretch

The Thang

Thang 1: 5-Minute AMRAPS

We moved as a group through 4 stations, each for 5-Minutes.

  1. 20 Goblet Squats, 10 Step Ups, & Run a lap around the pavilion
  2. 20 Overhead Press, 10 Merkins, & Broad Jump do the designated cone (and back)
  3. 20 Curls, 10 Burpees, & Run to the designated cone (and back)
  4. 20 Dips, 10 Skull Crushers, and Bear Crawl to the designated cone (and back)

Thang 2: Up and Down the Ladder

Repeat the circuit as time allows – about 10 minutes

  • 5 Thrusters
  • 10 Swings
  • 15 Chest Press
  • 20 Bent Over Rows
  • Run 50 Yards out and back
  • 20 Bent Over Rows
  • 15 Chest Press
  • 10 Swings
  • 5 Thrusters
  • Run 25 Yards out and back

Mary:

  • LBCs
  • Heel Touches
  • E2K
  • Big Boy Sit Ups

Circle of Trust

I am grateful for everyone who came out this morning – and for everyone who sent me messages if they were not able to post with me. Two years ago my life changed forever. I need to always thank Brick for helping me get connected. Neither one of us knew what that was going to mean in my life. Thank you, Brick! In some ways it feels like just yesterday that my F3 journey began, and yet in other ways it feels like it is all I have ever know – I think that is because I am a completely different person now. My life is better because of F3. This workout was inspired by this whole journey, putting my own spin on some of the exercises Rusty put me through on that first day at the Citadel…things I couldn’t do two years ago.

One of the things I’ve learned through F3 is that SHOWING UP is often the hardest part. If you’re able to get out of bed, put on your shoes and get out to the workout, the hardest part is already done. We are defined by our ability to SHOW UP. Thank you all for SHOWING UP in my life and keeping me out here.

Whatever you want to accomplish, it starts with making the decision to SHOW UP!

Naked Man Moleskin

This was a celebration of a two year journey, but the best is yet to come.

Thank you Title IX for the excellent Site Q work. You are a true friend and a brother.

 

 

Until next time – keep up the fight!

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