09/22/2020 - The Outpost - Big Week for F3 – Flush AOVQ
AO: The Outpost
When: 09/22/2020
PAX:
Number of Pax: 16
Pax Names: Blues Clues, Brooks, Cobra Kai (Giggles 2.0), Crabgrass, Flush, Giggles, Leuben, Magellan, Mayhem, Mendoza, Onions, Powderpuff, Shandy, Sonny Bono, Tailspin, Twilight,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is FREE (#1), open to all men (#2), held outdoors rain or shine (#3), peer-led in a rotating fashion (#4), and always ends in a Circle of Trust (#5). I am not a professional. I am not aware of any injuries you may have – push yourself, but MODIFY as necessary. You are here of your own free will. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Arm Circles Forward IC (count to 10, get bigger after 5)
Arm Circles Backward IC (count to 10, get bigger after 5)
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lunge to the right, count to 10, lunge to the left, count to 10, stretch in the middle)
Pigeon Stretch with each leg – count to 10
The Thang
Thang 1
Mosey on over to the Gazebo – turn light on.
Each PAX to a bench, 5 rounds of the following:
20 Derkins
20 SSH
20 Big Boy Sit-Ups
20 Irkins
20 Dips
20 Step-ups (each up and down is one).
Hold Squat for the 6.
Hold Plank for 60 seconds as a group.
Thang 2
Mosey over to a grassy area.
11’s with Hydraulic Planks at one end, Carolina Drydocks at the other. Start with 10 Carolina Drydocks, 1 Hydraulic Plank. Mosey in between. Stop at cone in the middle of mosey and perform either 1 Turkish Get-Up (no hands) or 3 Burpees (your choice).
Hold Plank for the 6.
Mary
-Freddy Mercury’s cadence count to 35
-Heel touch IC to a count of 30
-Hold Plank for 60 seconds
Circle of Trust
This is a big week for F3. 3 Year anniversary and Convergence on Saturday. I was really impressed by Leuben’s commitment to naming his 6-pack for the week before it even began. Reminds me of how awesome this organization is and how unique our Region is. I’ve traveled down range, and there are some great F3 regions out there, but nothing quite like F3 Naperville. Get out there, sign up to Q, post regularly and take in everything that F3 Naperville represents for the men of our community.
Prayers for Webelos family (praise) and Grandma Vergie (Leuben’s Father-In-Law’s Mother).
Naked Man Moleskin
N/A