01/23/2020 - Holy Hill - Choices
AO: Holy Hill
When: 01/23/2020
PAX:
Number of Pax: 11
Pax Names: Enron, Half Price, Hamburgler, Handy Manny, Ken Doll, Lewinsky, Mr. Miyagi, pi 3.14, Small Cakes, Thomas Tank Engine,
DR Names:
Number of FNGS: 1
FNG Names: Henrietta
QIC: Pi
Introduction
Conditions
Light snow through the past 5 hours, 1″ 30°, slight wind, feels like 21°
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 wererdxworkout 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
High Knees OYO
SSH (25)
Capri lap
Good Mornings (12)
Tappy Taps (15)
Goof Balls(15)
Arm circles(20) forward and backward
The Thang
Thang
Indian Run to street (Two groups of 6)
Thang II
25 Merkins
25 Big Boys
25 Squats
Mosey to school (across street)
Thang III
Dora 1-2-3
Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). Modified Dora 1-2-3 is 50, 100, and 150 reps.
Circle of Trust
Announcements
-Q Source on Wednesdays
The Prayer …
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to Embrace The Suck. Thank you for the strength of F³ Naperville. 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, Jody Shannon and their families as they go through treatments for cancer Lord, thank you for touching our lives with our brother Bump and give his M and 2.0s the strength and love, the light to see the way to get through the tough times and next stages of their lives. We pray for Gaylord’s friend Danielle and Wet Wipe’s FIl. We give thanks for the safe arrival BR’s daughter, Becca’s twins that came into the world yesterday. We pray for Toasted Coconut’s speedy recovery from his knee surgery. Rusty’s MIL, BIl & SIL. We pray for Crambone in his job search. Party boy’s dad .
In Jesus’ name we pray, Amen
Naked Man Moleskin
Thank you for joining me this morning men. We don’t wake up for easy. This morning we had choices. Getting up ITG sucks, working out in the wet slushy snow sucks and 39° Sucks! Embrace The Suck.
“ Sometimes it’s the smallest decisions that can change your life forever”