08/28/2021 - Black Panther - Wheel of Misfortune
AO: Black Panther
When: 08/28/2021
PAX:
Number of Pax: 8
Pax Names: Elway, Half Price, Handy Manny, Judge Smails, Lewinsky, Pork Rinds, Sir Mix-A-Lot, Sosa,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Judge Smails
Introduction
PRE BLAST BLACK PANTHER
SATURDAY, 8/28 0700-0800
WHEEL…OF…MISFORTUNE
Come give the wheel a spin and test your luck. I can’t guarantee you won’t feel any pain, but I can guarantee even Vanna will notice you when your through. There will be movement. There will be sweating. There will be mumblechatter. Bring your coupon and we will all get better together. Drop your HC in the thread below.
As we get ready for the 2022 Iron Pax Challenge, I thought it would be a good time to break out one of last year’s beatdowns. It was 73* and humid at game time. Let’s go!
Warm-O-Rama
Disclaimer was provided. I am not a professional. I am not aware of your injuries. We are here to push ourselves, not hurt ourselves. Modify where necessary.
- Arm Circles- 10 Forward IC/ 10 Reverse IC
- Grady Corns- 10 IC
- Good Mornings- 10 IC
- Abe Vigodas- 10 IC
- Goof Balls- 20 IC
- Side Straddle Hops- 20 IC
The Thang
Thang 1
Thang 1 was one of the Iron Pax Challenge workouts from 2021. Six cones were set up in a circle with the flags in the middle. The pax completed one exercise at each cone, Cusack carried their coupon to the flags in the center, completed five thrusters, and Cusack carried to the next cone to complete that exercise. At the completion of each round of six exercises, the pax would run 400 meters and then rinse and repeat. Here were the six exercises:
- 25 Decline Merkins
- 25 Big Boy Sit ups
- 25 Goblet Squats
- 25 Coupon Swings
- 25 Bent Over Rows
- 25 Curls
Thang 2
After doing Thang 1 for 30 minutes, we did a Guardian Run to the base of the hill, where the pax partnered up for a Dora exercise. Pax 1 began 100 lunges, 200 Big Boys and 300 squats, while pax 2 ran up the hill, completed two burpees at the top, and ran back down to relieve their partner.
Mary
- Heel Touches- 20 IC
- Flutter Kicks- 20 IC
- Freddy Mercurys- 20 IC
- Swimmers- 20 IC
- Various Plank Positions until 8:00
Circle of Trust
I was talking to Pork Rinds before we started this morning, and he had just returned from an EC run. He mentioned that his first mile was a little slower than he wanted. I told him that pace would be close to a PR for me :). However, it made me realize how much my running has improved in the last year. In fact, I’ve shaved 3:00 off of my mile time. It’s a little bit of the tortoise and the hare. We have a saying that everything’s a race in F3, but some of us just take a little longer to get there. We all come from different places: different fitness levels, different ages, different backgrounds. But we all come together and support each other and push each other. That’s how we all get better together, and it’s why I keep coming back.
We prayed for the families of the service men killed in Afghanistan this week, for Elway’s brother’s recovery from skin graft surgery, and for Carmen San Diego’s family.
Naked Man Moleskin
It was unanimously decided that Elway is tougher than DJ Sump Pump, as DJ only goes to run clubs and sports Qs now… Discuss.
Until next time,
Judge