02/22/2020 - Black Panther - BR, First Shirt, 500
AO: Black Panther
When: 02/22/2020
PAX:
Number of Pax: 20
Pax Names: Appletini, bedpan, Blowfish, Bob Ross, Captain Underpants, Crambone, Enron, Flo, Half Price, Lewinsky, Onions, Parks and Rec, pi 3.14, Pork Rinds, Powderpuff, Rusty, Small Cakes, Thomas Tank Engine, Twilight, Uncle Si,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Conditions
25° Sunny, No wind, perfect workout weather
Brother Rusty took one for the team and was nabbed by the five 0 and missed WoR
Announcement/Disclaimer:
Good morning!
This workout is dedicated to Bob Ross and his 500th post
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
Warm-O-Rama
SSH (50)
High Knees (50)
Goof Balls (50)
Mountain Climbers (50)
Up Downs (50)
Arm circles(50) forward (25) and backward (25)
Capri lap
Good Mornings (50)
Tappy Taps (50)
Abe Vigodass(50)
Hillbillies (50)
The Thang
Thang I
Two teams
Indian Run to baseball fields
Winning team plank while losing team does 10 burpees
Thang II
Modified version of BLIMPS. Perform exercise at corner #1, Bear crawl to corner #2, perform exercise. Bear Crawl to corner #3 perform exercise. BC to corner #4, exercise and then BC to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats
Mosey back to flags
6MoM
Guantanamo
Australian Snow Angels
Circle of Trust
Announcements
-QSource on Wednesdays at Panera
-QSource on Fridays at Village Grind
-Run Ranger Run
-Black Diamond workouts now available
-Polar Plunge
-CPR training
-New AO… Launchpad now open
-RRR
The 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 like BR, F³ Naperville’s First Shirt. We are Stronger Together. We pray that you give extra strength to and lift up Jeremy Baker, Randy Levine, Appletini’s friend’s son Evan and their families as they go through treatments for cancer. Peterson family as they transition into a new home after theirs burned down recently from a fire. We pray for Toasted Coconut’s continued recovery from his knee surgery. We pray for Party Boy’s, Noonan’s and Bump’s families as they continue to grieve from their losses
In Jesus’ name we pray, Amen
Naked Man Moleskin
Today I dedicated this workout to BR as he posted his 500th workout. BR is a fine example of how one human should treat another. I’ve always said since I joined F³ that BR is the First Sergeant of F³ Naperville. While their is structured leadership in F³ Naperville, The First sergeant is typically a senior non-commissioned officer rank. The 1SG in the military is typically looked at as the “father of the unit”. In the Air Force, the first sergeant is responsible for the morale, welfare, and conduct of all the enlisted members in a squadron. Typically referred to as the “First Shirt”. Every single workout I’ve attended with BR, he greets everyone with the BR smile, he’s genuinely concerned about how you’re doing and always motivating the new guys and the six. He naturally embodies the spirit of F³ Naperville’s First Shirt.
The first sergeant’s creed, ‘Everyone is my business,’
https://www.ellsworth.af.mil/News/Features/Display/Article/808016/a-glimpse-into-the-life-of-an-af-first-sergeant/