01/10/2020 - Black Panther - We Do Hard Things

AO: Black Panther

When: 01/10/2020

PAX:

Number of Pax: 13

Pax Names: Blowfish, Brinks, Chop Shop, Dilly Dilly, Half Price, Lewinsky, Pi, Small Cakes, Subprime, Sweet Gherkins, Tourniquet, Urkel,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Parks and Rec


Introduction

The temperature was in the upper 40’s, with some drizzle, and a slight wind out of the southwest. Woke up at 4:30 AM, looked out the window and it wasn’t raining. Probably a relief for some PAX. I was dead set on not modifying my workout due to the weather. We do hard things, sometimes in the rain. When we do these things, we get stronger mentally and physically. EMBRACE THE SUCK.

Warm-O-Rama

  1. 10 x Tappy taps in cadence
  2. 10 x Abe Vigodas in cadence
  3. 10 x Imperial Walkers in cadence
  4. Side Straddle Hops x 20 in cadence
  5. Grab your coupon and mosey over to the cones set up in the long part of the parking lot

The Thang

After reading some comments on Slack about “proper form,” I decided that we would work on “proper form” during this Bootcamp. We spent a couple of minutes reviewing proper form with some PAX demonstrating how to do exercises correctly. The risk of injury is reduced by performing exercises correctly. We quickly transitioned over to Thang 1 (the only thang today). I went over the exercises and suggested a couple of modifications.
I programmed my Workouts+ App the night before with the following exercises:
3 minutes of movement – 2.5 minutes Blockees
3 minutes of movement – 2.5 minutes of Squats
3 minutes of movement – 2.5 minutes of Big Boy Sit-ups
3 minutes of movement – 2.5 minutes of Thrusters
3 minutes of movement – 2.5 minutes of Squats
3 minutes of movement – 2.5 minutes of Burpees
The “movement” portion included running, crab-walks, bear crawls, partner wheelbarrow, carioca, broad jumps, and inchworm broad jumps. These “movement” exercises were called out by the Q. For each 2.5 minute portion, the PAX focused on performing quality reps. We ran a bit short on time and cut the burpee portion a little short.
The PAX only had time for about 3 minutes of Mary. For Mary, the PAX performed the following exercises:
Freddy Mercuries x 20 in cadence
2 Shoulder Tap Merkins for each PAX in the circle. PAX remained in High Plank when while one PAX performed exercise.

Circle of Trust

Announcements:
Ruck Wars
Polar Plunge
Q Source changes
2nd F Lunch
Get on the Q Sheet
Prayers:
Dear Lord, we thank you for giving us the opportunity to workout on this warm January morning.
We ask for prayers for all of our loved ones who are going through difficult times and those that are dealing with illnesses including Jeremy Baker and Randy Levine.
We prayed for a healthy recovery for Blowfish.
We prayed for Subprime’s smother-in-law who is recovering from a surgery.
We asked for prayers for Smallcakes senior baker’s family as the grieve the loss of her father who passed away from brain cancer after being diagnosed 4 days before.
Amen.

Naked Man Moleskin

On Sunday, a few of us started an alcohol cleanse. This is the first time that I have ever done this. In this group, we are aiming for 30-60 days of no alcohol. For me that means no beer. My Friday/Saturday/ Sunday beers had turned into having a beer or beers daily. Over that time I had packed on about 10 pounds that I had lost a year before. It was time to reset my body and evaluate my drinking habits. I’m confident that with the help of the people around me, I can reach my goal and make better choices in the future. Thank you to all that are supporting me.

Leave a Reply