10/13/2021 - Black Panther - Unleash the Beast

AO: Black Panther

When: 10/13/2021


Number of Pax: 10

Pax Names: Bar Code, Bean Counter, Boy Sandwich, Crambone, Dick Cheney, Judge Smails, Lawnmower, Munson, Title IX,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


“Tomorrow it is time to unleash THE BEAST! Join me out west at BP as we push ourselves to keep getting better. We’ll be in the parking lot. Wear some GLOVES and bring your COUPON (we might use them), but first HC below”

This workout was inspired by a DR trip back in September. It is always great to learn from other regions and see what they are doing to push themselves.


Welcome | F3 Principles | Disclaimer

  • Tappy Taps – 10 IC
  • SSHs – 20 IC
  • Good Mornings – 10 IC
  • Imperial Walkers – 10 IC
  • Stretching
  • Grab your coupons and mosey to the cones at the end of the parking lot!

The Thang

THE BEAST – 6 rounds, each consisting of a different exercises. Cones were lined up about 25 yards apart. An exercise is called for the round. Pax run from the starting line (cone 1) to the second cone and perform 6 reps of the exercise. Run to the third cone, do another 6 reps. Run do the fourth cone, do another 6 reps.

When you reach the fifth cone, do a burpee, turn around and head back to Cone 4 and repeat 6 reps of the exercises, doing the same at the third and second cones.

When you get back to the start, grab your coupon and do 10 reps of a called exercise – then hold plank for the six. We start each round together.

Six Rounds:

  1. Squats (w/ 10 Overhead Press at the end)
  2. Merkins (+ Curls)
  3. SSHs (+ Coupon Swings)
  4. Big Boy Sit-Ups (+ Overhead Press)
  5. Bonnie Blairs (+ Curls)
  6. Carolina Dry Docks (+ Coupon Swings)

After we completed the 6 rounds, we kicked things up a bit…

Repeat all 6 rounds, OYO, without stopping. No coupon work this time, six stated exercises. All pax made it to the last round before time ran out. At least 2 pax finished the whole thing!


  • Heel Touches – 20 IC
  • LBCs – 20 IC
  • Flutter Kicks – 10 IC
  • Big Boys till SQ calls time (about 15 seconds) … Recover!

Circle of Trust

Count-O-Rama (10)

Announcements – Don’t miss F324! (October 23)



CoT – I scrolled past this post on social media yesterday, “Excuses make today easy, but they make tomorrow hard. Discipline makes today hard, but it makes tomorrow easy.”

I am reminded of my own journey to build more discipline in my life – from the health and what I put into my body, the routines I put into place and how I spend my time, to how I treat other people around me. Building discipline is no easy task, but it comes with great benefits.

I am also reminded of the ways we make excuses for ourselves. Excuses for not taking care of ourselves; excuses for wasting time; excuses for how we treat others or how we conduct ourselves in public or in private. Excuses allow us to ignore (for now) the things we don’t want to deal with…but it adds up!

Let’s do the hard work, throw out the excuses, and build more discipline in ALL areas of our life!

Naked Man Moleskin

Shoutout to Crambone – he got a bit of an injury early on today and couldn’t run, but he still put in WORK with his coupon throughout the morning. Well done, brother!

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