05/30/2020 - The Ridge - 151
AO: The Ridge
When: 05/30/2020
PAX:
Number of Pax: 14
Pax Names: 5-Putt, Dilly Dilly, Elway, Happy Camper, Penalty Box, pi 3.14, Pit Stop, Second Best, Thomas Tank Engine, Tourniquet, Vern,
DR Names:
Number of FNGS: 1
FNG Names: Boiler Up
QIC: Pi 3.14
Introduction
Conditions
53°, sun’s out guns out. YHC shows up appropriately 15 min early for once and a few PAX already ready to go. All HCs stroll in and we’re ready to go except Destro who fartsacked. Definitely wanted to meet the Marine. Moseyed to the field where we could spread out 15+feet for Corona safety. FNG strolls in casually at 6:35am.
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
FNG
F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the wererdxworkout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does
Warm-O-Rama
High Knees OYO slow
High knees 20
Goof Balls 20
Plyo jump squats 20
SSH 51
Capri lap
Abe Vigodas 15
The Thang
Count off ones and twos
Group 1 mosey to the hill
Elevens
Burpees/Merkins
Bernie Sanders up the hill/Run back down
Group 2 mosey to the bridge
Elevens
Squats / Big Boys
Bear crawl to middle of bridge
Groups switch, mosey to other location and do other thang
Meet back in middle of field
Circle of Trust
Announcements
(Check Slack)
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for a speedy and safe recovery for our brother Blowfish who current has COVID-19. Lord, we pray for Anna Carloline, Jeremy Baker and Randy Levine as they continue to battle cancer.
In Jesus’ name we pray, Amen
Naked Man Moleskin
Today is the 151st day of the year. Most of the year so far has been under a dark cloud with us dealing with a pandemic. Now, we have cities burning and riots. We need F3 more than ever. Let’s get the word out. Let’s step up and EH a little harder. EH that neighbor, that brother, that co-worker. We need strong men, strong fathers, strong husbands and strong communities. We can make an impact!
We are #strongerTogerher