04/30/2020 - Virtuosity - Bad Boy Records – Rusty’s 2nd Anniversary Virtual Workout!!
AO: Virtuosity
When: 04/30/2020
PAX:
Number of Pax: 18
Pax Names: Blart, Bob Ross, Crab Legs, Den Mother, Dilly Dilly, Elway, FIB, Handy Manny, Leuben, Ozark, Pork Rinds, RoachCoach, Shandy, SoccerMom, Tonka, TPS Report, Uncle Rico,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
This is my 2nd Anniversary with F3 Naperville… It has been quite a ride… The people that knew the person I was BEFORE F3, would never have thought I would be the guy getting up for 5:15am workouts… I loved sleeping in. But now I am usually awake before the alarm, excited about the opportunity to workout with my friends and brothers. Over the last two years I have experienced so much that I am thankful for…. Better health (physical, mental and spiritual), a solid group of friends, sunrises, rain storms, sticky humidity, blistering cold, bugs in my eyes, nose and mouth, Zima’s farts, convergences, ruck wars, down range posts all over the F3 Nation, Grow Ruck, coffeeteria, 2nd F events, lunches, happy hours, Appletini’s fireworks on July 4th, the shovel flag Crabgrass never made for me, the speeding ticket Lewinsky caused me to get, Crambone concerts and so much more….
I want to thank each and every member of F3 Naperville for what you have done for me. I am a better man today because of you!
SYITG
God Bless you all!
Now… Let’s get after it!!
Warm-O-Rama
Hillbillies x 15 IC
Abe Vigota’s x 20 IC (start with a narrow stance and widen your stance at reps 5, 10 and 15)
Start in high plank
Push back into Downward Dog – Heals to ground – 10 count
Downward Dog – Right foot over left ankle, heal to ground – 10 Count
Downward Dog – Right foot to Right Shoulder (press hips downward) – 10 count
Repeat on other side.
Downward facing dog to Upward facing Dog with a 10 count hold at each end x 2
Arm Circles x 10 IC Forward and Backward
The Thang
Thang 1 – Jumping Jack Squat
10 SSH
1 Squat
10 SSH
2 Squat
Repeat up to 10 Squats
Run out 25 yards and back
10 SSH
10 Squats
10 SSH
9 Squats
Repeat down to 1 Squat
Thang 2 – Dora 1-2-3
50 – Overhead Press
75 – Merkins (25 standard, 25 derkins, 25 some other variation)
100 – LBCs
Work on form to failure. When you cannot continue with good form Run 25 yards out and back.
Continue until all exercise are complete
Thang 3 – 5 minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
Thang 4 – Revolutionary Coupon Curls
Rotate coupon around body from left to right, perform 1 curl
Rotate coupon around body from left to right, perform 2 curls
Continue up to 10 curls.
Reverse direction (right to left) and curls (10 to 1).
6 MoM
Freddie Mercury’s x 20 IC
Pickle Pointers x 15 IC
Flutter Kicks x 20 IC
Scissor Kicks x 10 IC
Circle of Trust
On April 22, 2018 God Squad (Fr Mark) preached a serman about how the men in our world today needed to change. We needed to become like the Good Shepard… We needed to lead our flocks. Society had caused many men to abdicate the role of leadership and it was causing the destruction of our way of life. His way of changing it started with the men of our church working out together. What he was saying resonated with me… I couldn’t wait for the next Saturday to arrive…. On April 28th, I arrived at what we now call The Citadel and participated in a great boot camp workout with about 70 other guys. The group included FIB and Bob Ross who were both wearing F3 shirts.
After the workout I asked what the F3 meant. I guess you could say it was a shiny worm on a hook, because I could see the look on FIBs face as he set the hook and reeled me in…. He told me about F3 and the 5:15 am workouts…. “Nope! I’m out!” I said… “I like my sleep…” But we all know FIB would not stop with one rejection…. So he kept pressing and I agreed to come to one workout…..
On Monday April 30th at about 4:30am my phone started blowing up with text messages from FIB… Are you up? Are you still coming to the workout? Remember to wear gloves? Did you leave your house yet? Do you know how to get to Frontier Park? It’s behind Nequa Valley High School. I am expecting to see you…..
So I showed up and participated in the workout… It was crazy! Here I was not quite freezing, but pretty damn cold and all these guys around me are laughing and pushing each other and grunting out merkins (what the hell is a merkin?) and lifting cinder blocks (where did all these cinder blocks come from?)… By the end of the workout I was completely gassed… I could barely stand up, but I went to the middle of the circle and got my name and then after Name o Rama, Fake ID said a prayer and I remember thinking to myself “That is really cool that they have this young Minister as part of the group” because the prayer he said was like poetry…. Needless to say, I was hooked. I have so many great memories of my days with the HIMs of F3 Naperville in the early morning gloom. The coffeeteria, the sunrises, Appletini screaming “don’t you quit on me! Don’t you gas out!”
Fast forward two years and here we are today, doing a Virtual Workout. This is not how I wanted to celebrate my 2 Year anniversary. I wanted to be giving this CoT message in a Big Ball of Men. I wanted to hand out Fist Bumps to everyone before and after the beatdown. But sadly, that is not possible right now. But that is okay. We will get through this…. We will ADAPT. We will IMPROVISE. We will OVERCOME.
Quotations
It is not the strongest or most intelligent that will survive, but those that can best manage change. – Charles Darwin.
The ultimate measure of a man is not where he stands in times of comfort and convenience, but where he stands in times of challenge and controversy. – Martin Luther King Jr.
We are going through a difficult time right now. But how we manage through this time will make the difference in our lives, and in the lives our loved ones, and in the lives of our friends, coworkers and others in our communities. We must remember that we are LEADERS. Like the Good Shepard that God Squad preached about two years ago, we must LEAD our flocks through this difficult time. And we must do it with GRACE and COURAGE.
Here is my challenge to you right now…. I want you to think about who is in your flock… Close your eyes… Picture them in your mind. Do you have them all in your mind? Okay, good…. Now, GO LEAD THEM!
Let’s Pray….
Dear Lord, we thank You for giving us the opportunity to workout together. I personally thank you for the men of F3 Naperville because, through this group, my life has been changed! We ask that You grant us the courage, wisdom and grace to lead our flocks during this difficult time. Please protect us and keep us safe as we go about our days. Please protect the front line workers – the doctors, nurses, EMTs, police officers, grocery store clerks, restaurant workers and everyone else that is in harms way as we battle through this pandemic. Lastly, we ask that You bring comfort and peace to those most effected by this virus. Those that have died or will die…. Please bring them to Heaven to be at peace with You.
In God’s Holy Name we pray…. Amen!
Naked Man Moleskin
–