10/09/2020 - The Citadel - CVS VQ AKA W5 IPC
AO: The Citadel
When: 10/09/2020
PAX:
Number of Pax: 21
Pax Names: Aladdin, Ball Boy, Blow Dry, Boxcutter, Brick, Handy Manny, Hot Lips, Judge Smails, Linsanity, Nala, Niners, One Bar, Pork Rinds, Puddles, Rudy, Sweet Gherkins, Thumb Drive, Toadstool, Tonka, Vitamix, Wannstedt,
DR Names:
Number of FNGS:
FNG Names:
QIC: CVS
Introduction
My name is CVS this is a free, voluntary, and peer led workout and end with a circle of trust and prayers. I am not a professional trainer, I have no knowledge of any injuries or fitness conditions, so please modify as needed and everyone stay safe.
Warm-O-Rama
Arm Circles forward 10, backwards 10
Tapi Taps
Abe Vigoda
Good Morning
Motivators from 7
The Thang
Parking lot suicide and reverse suicide:
Lap around lot w/coupon
Rifle carry in between doing suicides to next lane
10 Blockees
15 Chest Press
20 Thrusts
25 Skull Cruchers
30 Thrusts
35 Chest Press
40 Blockees
Lap around lot w/o coupon
Mary:
20 LBC
Ring of fire 5 hold plank
Circle of Trust
Let’s prey, for our pax that went out to Louisville and for Cousin Eddie. Thank you God for giving us this day to come out together and have a safe workout, we ask that you continue to watch over all our families and friends, and students who are all remote learning or are at colleges that are open now. We prey the lord’s prayer.
Naked Man Moleskin
Thank you to all that came out to support me on my VQ. When I started my first day joing this group I was hesitant, my brother in law thumb drive sent me a link of the F3 Naperville site and I thought to myself what kind of cult is this, but then I looked deeper into the site and read it and knowing the meaning of what F3 is. I began coming out late July and started seeing the difference I felt when I kept coming, I know it’s hard to wake up at 4am to come out for an hr workout, especially now that it is starting to get cold, I would love to stay cozy in my warm bed but it feels better to get healthy and stronger with the gentleman and brothers I’m getting to know here in F3. I look forward to continuing my journey through this group and leading you all in another workout in the coming weeks and months.
CVS