05/04/2023 - Black Panther - You’re minute is up
AO: Black Panther
When: 05/04/2023
PAX:
Number of Pax: 16
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Lewinsky
Introduction
It’s the warmest 38 degrees has ever felt. Just a perfect morning to be out ITG. During the week, I prepared a solid upper body workout and I was excited to share it. Unfortunately, the previous day’s workout (Road Trip) kept me from bringing it to the boys of BP. Next time. For now, we work those legs.
Mission
Credo
Principles
Disclaimer
Warm-O-Rama
We got the party started with a 1 mile run. During the first lap, we stopped at the corners for a little stretching. The last 3 laps were OYO. Got that blood flowing.
The Thang
Thang 1
Interval training – 1 minute on reps, 10 second rest between exercises. There were 5 exercises and we did 4 rounds with 20 second rest between rounds.
Squats
Calf raises
Plank
Lunges
Dips
Thang 2
25 goblet squats
2 minute plank (shifting between low/high plank in cadence)
Circle of Trust
There’s a lot of scuttlebutt around accountability for HC’s … what to do when someone fartsacks or pulls the HC early, etc. My take? You do you. We all joined and stayed with f3 for our own reasons. My hope is that you continue to show up to challenge yourself, support your fellow HIM and do your part to be a good example for your family and your community. But … if you are one who tends to be late or fartsacks here and there … maybe don’t HC to La Luz on Fridays 🙂
Make a positive difference today.
Prayer
Naked Man Moleskin
Damaged Goods has a great suggestion … Thursdays at BP will be known as Thick Thigh Thursday. I like it.
Don’t skip leg day bro.