01/27/2020 - The Citadel - Paula Abdul
AO: The Citadel
When: 01/27/2020
PAX:
Number of Pax: 11
Pax Names: Brick, Cataracts, Handy Manny, Moonlight, Mr. Miyagi, Powderpuff, RoachCoach, Rusty, Sweet Gherkins, Zelda, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
It was another beautiful morning in Aurora! The temperature was a cool 27 degrees with a feels like temp of about 22 degrees. While there was still snow on the grassy areas, the parking lots were free of ice! For various reasons, Monday’s can suck! But not when it comes to a Monday Morning post…. There is no better way to start your day and your week than with an F3 Beatdown!
Warm-O-Rama
Mosey around parking lot
SSH x 20 IC
Mosey toward the north end of the Eola Center
Abe Vigota’s x 15 IC
Mosey to the end of the Eola Center
Hamstring Stretch x 15 IC
Mosey back toward the flags
Imperial Walkers x 15 IC
Mosey Back to flags
Arm Circles x 10 IC Forward and Backward
The Thang
Thang 1 – Paula Abdul’s on steroids….
Bear Crawl forward 2 spaces – 10 Merkins, Crawl Bear back 1 space
Bear Crawl forward 2 spaces – 9 Merkins, Crawl Bear back 1 space
Continue to end reducing Merkins by 1.
Change up the merkins (Ranger/Wide/Diamond/Dive Bomber/Offset)
Mosey to Church Lot w/coupons
Thang 2 – 4 Corners (light posts in the Church parking lot)
Corner 1 Curl to Overhead Press x 20
Corner 2 WWI Situps x 20
Corner 3 Hindu Squats x 25
Corner 4 Mountain Climbers x 60 (each leg = 1)
Repeat until time is called
Mosey back to flags and circle up.
Thang 3 – Coupon Side Bends
Right Side x 15 IC
Left Side x 15 IC
6 MoM
Freddie Mercury’s x 20 IC
Pickle Pointers (AKA Homer to Marge) x 20 IC
Flutter Kicks x 20 IC
Scissor Kicks x 15 IC
What’s his name??
- All PAX hold plank in circle
- PAX says the First/Last name of HIM to his right… If he gets it right, all continue to hold Plank… Get it wrong, all do 5 merkins.
- 20 merkins were dished out.
Circle of Trust
After the tragic death of Kobe Bryant and the 8 other passengers on his helicopter, we reflected on what those passengers would have wanted to do differently in their lives had they known their time on this earth would end. Who would they have reconciled with? Who would they reach out to with a loving message? Who would they get one last hug from? What “thing” would they have liked to do before they died but kept putting off because they were sure they had more time?
Watch therefore, for you do not know on what day your Lord is coming. – Matthew 24:44
As we leave the workout today, think about the people in your life… Who must you reach out to before it is too late? What “thing” have you been putting off? Don’t delay any longer. Life is a gift and a treasure! Live in the moment and leave this planet with no regrets!
We prayed for all of the people on the helicopter and also for all the other people around the world who lost their lives yesterday. May they find peace. We thanked God for the gift of life and for the strength and determination He provides us so that we can meet in the early gloom to better ourselves. We asked for the strength to forge a path in the coming week… a path of leadership by example for our families, friends and community. We prayed for peace and healing for Brick’s Aunt and family after the passing of his Uncle and for Mr. Miyagi’s friend Mike Wilson after the loss of his mother.
We prayed all these things in God’s Holy Name – Amen!
Until next time…. Rusty Out!!
Naked Man Moleskin
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