03/07/2021 - The Citadel - CItadel Saturday
AO: The Citadel
When: 03/07/2021
PAX:
Number of Pax: 13
Pax Names: CVS, Handy Manny, Nala, RoachCoach, Serena, Sweeney Todd, The Wedding Planner, Tiny Dancer, Tonka, Trailer Park, Vitamix,
DR Names:
Number of FNGS:
FNG Names: Come & Go
QIC: Rusty
Introduction
I truly love to Q workouts. I really enjoy building a workout that I think will challenge the Pax around me to get better, but also keep everyone engaged in the experience. I typically spend an hour or two building refining the Thangs until I have just the right mix of difficulty to provide a solid full body beatdown.
This workout was not typical…. Why? Well, mainly because I did not have a single thing planned when I got out of my car at 5:05am…. The night before I met the other members of the Leadership Team for a little meeting and beer drinking (because the best planning happens when you are a little buzzed!!). Then I had to meet my M for a birthday gathering for some friends… That led into a couple more beers and the next thing I know, I am getting home at midnight…. Just as I am getting all warm and comfy in my bed my alarm goes off and it is time to rise and start the day…. Oh well, I hope no one figures out that I don’t have a set plan….
As I get out of the car, CVS – my Site Q – approaches to ask what the plan is for the morning. My reply is to simply to shrug my shoulders and say “We’ll see”.
The Pax form the circle as we approach 5:15am. As the clock strikes, I see Tonka’s car jetting into the parking lot. I quickly run through the disclaimer and then get us moving…. AWAY WE GO!!
Warm-O-Rama
Mosey around the church and Eola Center parking lots, stopping along the way to perform the following exercises:
Hamstring Stretch x 15 IC
Tappy Taps x 15 IC
Abe Vigota’s x 15 IC
Imperial Rockette’s x 15 IC
Arm Circles x 12 IC F/R
Calf, Back and Groin Stretches
The Thang
Thang 1 – Dora at the Bridge
Partner up. Pax 1 performs exercises while Pax 2 runs over the bridge, does 5 Bobby Hurley’s then runs back to relieve partner. Rinse and repeat until all exercises are complete.
Exercises:
100 Merkins
200 Big Boys
300 Squats
Mosey back to flags and grab jump ropes
Thang 2 – Lunge Walk / Jump Rope
Partner up. Pax 1 jumps rope while Pax 2 lunge walks forward two parking spaces, runs back to partner. Rinse and repeat, adding one parking space each time (both pax lunge 2 spaces, then 3, then 4, etc).
6MoM
Oblique Crunches x 15 IC R/L
Freddie Hammers – Combo Freddie Mercury bicycle kicks and American Hammer twists – x 15 IC
Circle of Trust
For my message, I continued on the theme from my last Q.
As leaders, we are being called to make our voices heard. We need to stand up for what we believe in. We need to stand up for what is right. We can no longer stay silent. In the gloom we are not just training our bodies to be stronger and more resilient. We are training our mind and spirit as well. Our communities need us to be vocal about what we believe in. As the saying goes…. If you don’t stand for something, you will fall for anything.
We prayed for all those that are suffering of mind, body or spirit and asked God to protect them. We thanked God for the strength that it takes to come out in the gloom. We asked that He continue to watch over us and guide us as we move throughout the day. We prayed for the most vulnerable among us, the sick and dying, and asked for His Grace on our special intentions. Namely, Cupcake’s niece and her family.
Amen!
Naked Man Moleskin
Thanks to all the guys who joined me today. Now, go have a great weekend!
Remember…..
NEVER STOP MOVING!!
Until next time….
I am Rusty and we are F3 Naperville