12/08/2021 - Black Panther - Year 2, Day 1.

AO: Black Panther

When: 12/08/2021

PAX:

Number of Pax: 11

Pax Names: Blowfish, DJ Sump Pump, Fargo, Handy Manny, Judge Smails, O'Douls, Parks and Rec, Rx, Title IX,

DR Names:

Number of FNGS: 0

FNG Names: Bubble Wrap

QIC: Sir Mix-A-Lot


Introduction

Preblast – “YHC is stepping in to lead a beatdown out west at Black Panther. Keep the momentum going as you hit the middle of the week. Don’t yield! Bring your coupon – we’ll use them a lot!”

I jumped in to lead this workout after an injury sidelined the original Q. After my Manniversary workout yesterday, I went back to my “greatest hits” from leading previous workouts to put this one together.

 

“I have not yielded. And as you can see, I am not dead!” – Black Panther

Warm-O-Rama

  • SSHs – 20
  • Good Mornings – 10
  • Arm Circles – 10 (x2)
  • Tappy Taps – 10
  • SSHs – 20
  • Stretching OYO

The Thang

Thang 1: Farmer Carry Laps

Partner up! Partner #1 farmer carries 2 coupons as far as they can around the parking lot. Partner #2 does a repeating series of 10 SSHs and 10 Air Squats. When the first partner needs to set down the coupons, the second partner runs to meet them. Switch roles and repeat – going around and around the lot until Q calls time. (About 10 minutes)

Thang 2: Dora 1-2-3

Mosey with your coupon to the pavilion. Partners work together to reach cumulative exercise goals. Partner #1 tries to do as many reps as possible while Partner #2 runs to the end of the parking lot and back. Switch roles. Continue this format until you’ve completed all exercise reps.

  • 100 Curls
  • 200 Overhead Press
  • 300 Dips

Thang 3: Chest Press Ring of Fire

Mosey back to the flags and circle up. Hold squat in the circle. One by one, pax will bear crawl to the middle of the circle, do 10 Chest Presses and then bear crawl back to their spot. Continue to hold squat until everyone has completed their reps.

Mary:

  • Heel Touches – 30
  • LBCs – 20
  • Flutter Kicks – 10
  • Big Boy Sit Ups until SQ calls time (about 30 seconds)…recover, recover!

Circle of Trust

I shared a lot in my CoT yesterday at my Manniversary workout. If you weren’t there, go back and read the backblast. It shows how important F3 is in my life.

Jumping into this Q last minute, I didn’t have a lot prepared, but I wanted to say THANK YOU, especially to the men of Black Panther for all the support over the last year. While my F3 journey started at the Citadel, Black Panther has become HOME for me.

Driving home from the workout yesterday, I found myself feeling convicted. If F3 truly is so important to me – if my life has been changed by this group – who I am going to bring with me?!? In the year ahead, I am challenging myself to be more intentional about inviting others in and reconnecting with brothers who may have pulled back in recent months.

Let’s do this together. So many of us can say how important F3 is in our lives. So let’s share it with others.

 

We closed in prayer – special prayer requests for DJ’s mom, my mom, and we celebrate that Judge’s MIL had a successful surgery for her cancer. God – thanks for giving us another day to do better and be better.

Naked Man Moleskin

Great workout this morning, and great coffee conversations afterwards!

Thanks Judge Smails for being a consistently awesome Site Q.

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