07/15/2022 - Black Panther - You-Go-I-Go (Up the Hill)
AO: Black Panther
When: 07/15/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
A variety of exercises using the hill, with and without coupons. A You-Go-I-Go workout approach using a partner. Partner 1 performs an exercise using the hill and comes back to the base. Partner 2 exercises at the base of the hill while waiting for partner 1 to return. The partners then switch and partner 2 performs the same exercise on the hill. This process repeats until the list of hill exercises are completed by both partners.
Warm-O-Rama
12- Good Mornings
12- Tappy Taps
12- Abe Vigodas
12- Imperial Walkers
Lastly, Motivators from 7.
Mosey with Coupon to the Base of the Hill
The Thang
HILL EXERCISES-
- Bernie Sanders to the top of the hill, then face-forward down the hill to the trail, then Bernie Sanders to the top of the hill, then face-forward down to the starting base.
- While holding the coupon in front of your body, go up to the top of the hill, then back down to the starting base.
- While holding the coupon on the shoulder, go up to the top of the hill, then back down to the starting base.
- While holding the coupon with arms extended overhead, go up to the top of the hill, then back down to the starting base.
- Forward run up and over the hill to the trail, then turnaround and go up and over the hill to the starting base.
- While carrying the coupon at side of body, go up to the top of the hill, then back down to the starting base.
Rinse and Repeat one more time.
BASE OF HILL EXERCISES:
20 -Coupon Curls
20- Coupon Swings (modify straight-leg deadlift)
20- Coupon Overhead Press
20- Coupon Lying Chest Press
20- Coupon Lying Skull Crushers (EC knees up to activate core)
20- Coupon Lying Straight-Arm Pullover
Rinse and Repeat until Hill exercises have been completed by both partners.
MARY:
15- LBC’s
15- Flutter Kicks
15- Hello Darling
Circle of Trust
One thing that was difficult about this workout was the hill. The hill was a major obstacle in getting through this workout. The only reason we could get through this workout was because we had a foundation. At some point we had developed enough strength, endurance, and balance to get through the obstacles this hill presented . If any of us hadn’t developed a good foundation we probably wouldn’t have done as well or may have given up.
Besides physical obstacles,we work through a host of other obstacles in our lives The question is what kind of foundation do we have for getting through life’s challenges. F3 gives us the experience to help get through obstacles like that hill. But, I believe there;s a component of F3 that can help our inner man get through other challenges that we’ll have to face.
And that component is Q Source. If you have been with F3 for several months, or so, you probably realize that you need more than just physical fitness. That’s why we meet afterwards for fellowship and do serving events together. But I believe Q source is an important component of F3 because it addresses timeless principles that can lay the foundation down for how we move through and grow from life’s challenges.. Q Source was “designed to be used by F3 members to improve their leadership skills for the benefit of their families, workplaces and neighborhoods.”
So what I want to emphasize and suggest is that we get together whenever possible and follow along each week in Q Source and discover principles that can lay a good foundaion down for handling life’s obstacles. My hope and intention is to start such a group soon and let you guys know when that will be. So, that all I have to say. Aye?
Closed out in Prayer.
Naked Man Moleskin
This workout was a little more difficult and took up more time than I thought. But, the Pax said it was challenging, and with that, I agree. It was a good workout the day before Plainfield GTE30.