10/03/2020 - The Citadel - 47
AO: The Citadel
When: 10/03/2020
PAX:
Number of Pax: 20
Pax Names: Aladdin, Bob Ross, Brick, Clipper, CVS, Fargo, Flo, Handy Manny, Hot Lips, Nala, Niners, Powderpuff, Puddles, Skilling, Smokey, Sweet Gherkins, The Wedding Planner, Thumb Drive, Tonka, Vitamix,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Serena
Introduction
Welcome to F3 Naperville. This is a free men’s workout, led in rotating fashion, rain or shine, and always ends in a circle of trust. I am not a professional and I don’t know of any injuries you may have so please modify as needed, but lets push ourselves to get better together today.
Warm-O-Rama
47
20 tappy taps in cadence
20 imperial walkers in cadence
Motivators (7)
The Thang
#1 mosey to for a 1/4 mile around the parking lot and then did down -across- up- across agility drill in the parking lot spaces. We went the width of the parking lot once and then did 47 squats and then did the width of the parking lot again before we ran over to the baseball field.
At the baseball field we had three stations set up:
Home plate (47):
20 jump lunges
20 jump squats
7 monkey humpers
Right field (47)
20 shoulder taps
20 T-pushups
7 Hindu Ppushups
Left Field (47)
20 LBC’s
20 V-ups
7 Burpees
At 5:53 we ran back for Mary which was a little different then normal. 3 lines of 7 spread apart and facing me. PAX copied my movements. Basketball slide to the right, to the left, squat, jump up, down for a burpee and back up, did that over and over for 1 minute and 47 seconds. On our six for a grand finale of 47 lbc’s in cadence and 47 American Hammer’s in cadence.
Circle of Trust
Count-a-rama
Announcements
Name-a-rama
Prayer requests – we prayed for Serena’s aunt and the president and first lady who tested positive for COVID-19 and a healthy recovery for @Bongo.
COT
Thank you guys for coming out this morning. I want to especially thank Smokey and Tonka for pushing me to start coming to F3. 47- 47 is the number of chromosomes that a person with Down Syndrome has. October is Down Syndrome awareness month. 2 years ago my daughter Autumn was born and at 3 weeks old she was diagnosed with Down Syndrome. I couldn’t be luckier to be her Dad. Down Syndrome awareness month is about celebrating their accomplishments and abilities and showing others that even with the diagnosis they are capable of anything. It is also to show that those diagnosed are more alike us then they are different. One of the reasons I keep coming to these workouts is because this group is a constant reminder for how I want to be as a father to Autumn. We like to celebrate each other’s accomplishments. We like to challenge each other to be the best we can be. We like to applaud each other’s unique abilities. We are more alike than we are different. We are here to be better men, better fathers, better brothers, better sons, and better husbands. Thank you all for helping me push myself to be better every day. Ended with our lords prayer.
Naked Man Moleskin
Thanks to Tonka for a being a great Site Q and Thank you to Serena for not having to take a shit in the middle of her own workout.