02/18/2022 - Black Panther - 55th Birthday celebration!
AO: Black Panther
When: 02/18/2022
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Munson
Introduction
Welcome to F3 Naperville. I am Munson and I am your Q for the day. Thanks for coming to support my birthday celebration! F3 is free, to all men, held rain or shine, peer lead in a rotating fashion, always ending in the circle of trust. I am not an expert. I do not know your injuries, please modify as necessary.
Warm-O-Rama
Single lap mosey around parking lot
Good Mornings
Abe Vigoda’s
Goofballs
Arm Circles
Seal Claps
Smurf Jacks (8 -4 count reps)
The Thang
Head over to the Pavilion
The Thang
DORA’S-
Partner 1- mosey to end of parking lot, stopping at cones on the way and perform exercises and return. Continue until we run out of time.
Cone 1- 5 Burbees
Cone 2- 5 Bonnie Blairs
Cone 3- 5 Bobby Hurley’s
Partner 2 – 55 Merkins
55 Overhead Presses
55 Coupon Swings
55 Squats
55 Chest Press
55 Curls
55 Skull Crushers
55 Thrusters
55 Dips
55 Irkins
55 lunges
55 step ups
55 Mountain Climbers
MARY’S
Flutter kicks w/coupon
Hello Darlings w/coupon
Kick out/kick ups w/coupon
Circle of Trust
Circle of Trust
Thank you all for coming out to celebrate my 55th Birthday. Time flies when you are having fun! I just wanted to express my admiration to all of you for staying consistent with everything you all do to keep F3 strong and active. It takes serious commitments and dedication to keep F3 strong and growing for 4 plus years. I especially admire all the fathers of young children that get up and get here even though you may have had rough nights being the daddy’s you are. Or the dad’s that stay up late helping their 2.0’s with homework and other daddy responsibilities. I find myself sometimes feeling sorry for myself because I didn’t sleep well or I am sore but after a weekend of babysitting duties with my 3.0’s, I have a new perspective and respect for the men here that are still caring for their young families and everything that comes with those duties. I applaud you all and hope that you all here continue to grow as fathers, husbands, and career men contributing to our communities.
PRAYER
Naked Man Moleskin
Thank you all for coming out to my birthday beatdown! A special thanks to O’Doul’s for covering my 6! I am a better man because of all of you!