07/07/2020 - The Ridge - Bearway To Heaven & Mrs D Killer B’s
AO: The Ridge
When: 07/07/2020
PAX:
Number of Pax: 19
Pax Names: Bailout, bedpan, Caveman, Dilly Dilly, Fargo, Happy Camper, joe dirt, McGruff the Crime Dog, Penalty Box, pi 3.14, Skinner, Sosa, Thomas Tank Engine, Thumb Drive, Upchuck, Vern,
DR Names:
Number of FNGS: 1
FNG Names: Sparkler, Blanks
QIC: Pi 3.14
Introduction
Hot and humid. Arrived at 5:05, set up coffee maker. All 19 ready and raring to go.
One FNG
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 workout 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.
Warm-O-Rama
Mozey, Side straddle hops, mozey, goofe balls, quick Indian run
The Thang
Thang: Bearway to heaven
A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length .
– Bear crawl 1 parking space, 7 burpees, bear crawl back
– Bear crawl 2 parking spaces, 6 burpees, bear back
– …
– Bear crawl 7 parking spaces, 1 burpee, bear back
Song: Stairway to heaven, Led Zeppelin, 8:02
Thang II: Death March
1burpee, 1 merkin
Thang III: MrsD’s Killer B’s
11s with Bobby Hurley’s and burpees
From Bobby to burpee: 10m bear crawl, 10 Bonnie Blair’s (each leg is 1), 10m broad jump
From burpee to Bobby: Bernie Sanders
Circle of Trust
Announcements
SiteQ read from Slack Info Only Channel
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. Lord, please surround our brother Crabgrass and his family with your endless love. Please watch over his brother’s M and young children and be with them as they enter a new life without their husband, dad, brother. Lord, we pray for Mr Miyagi Anna Caroline, Jeremy Baker and Randy Levine as they continue to battle cancer. WW FIl, Zima’s step brother
In Jesus’ name we pray, Amen
Naked Man Moleskin
Some of you have heard about my F³ journey. My first goal was to get under 210 after a doctor visit I was a high of 253. My next goal was to get under 200. The lowest I was able to get was 205. It’s the men of F³ Naperville thata help push me and keep me going. I get in a rut from time to time. We are stronger together. Then came Lincoln Games. Challenge accepted. I worked out 3 times a day, ran a 13.3 mile half marathon for the 1st time in my life. I ran four mile runs every day for the first a time ever. I finally hit 195. My next goal is my sights 180’s. I know I’ll get there with your help. It’s about holding each other accountable. If you see me ITG, ask me if I hit my goal. Reach out to your brothers in F³, hold them accountable. Set a goal, get busy, get on the Q sheet and find that sad clown out there. Travel to another AO, get out of your comfort zone. We are #StrongerTogether
“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” …