01/14/2020 - The Citadel - Diamond Hill
AO: The Citadel
When: 01/14/2020
PAX:
Number of Pax: 13
Pax Names: Brick, Captain Underpants, Chop Shop, Enron, Flo, Half Price, Handy Manny, Ken Doll, Mr. Miyagi, Splash Landing, Sweet Gherkins, Zelda,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Lewinsky
Introduction
Beautiful 30° day at The CITADEL
Disclosure provided
Warm-O-Rama
Mosey to end of far baseball field and back
SSH – 20 (cadence)
Abe Vagoda – 10 (cadence)
High knees – 20 (cadence)
Tappy taps – 10 (cadence)
The Thang
7 of Diamonds
(4 corners) – multiples of 7 at each corner, add 7 additional on subsequent laps (ex: 7 X 4, 14 X 4, etc.)
Round 1 – (7) bonnie blairs (each leg is ½)
Round 2 – (14) bobby hurley’s
Round 3 – (21) merkins
Round 4 – (28) squats
Mosey to hill
With partner – timed exercises (5 minutes)
Round 1 Bottom-(20) shoulder tap merkins, overhead claps (til partner is back)
Round 2 Bottom-(15) Carolina Dry Docks, top-squat jumps (til partner is back)
Meet at bottom (15) Caroline Dry Docks together
Mosey to flags
Circle of Trust
(paraphrase from Freed to Lead) … Every morning before the sun comes up, on school and church campuses, in public parks and parking lots, we gather to work out under the banner of F3 Nation. The workouts are simple – no gimmicks, trends, or fancy gear (except for Urkel) – and we take turns leading. No one pays a dollar to join, yet every man involved will tell you that F3 keeps him in the best shape of his adult life both physically, mentally and spiritually.
Dear Lord, thank you for this day, thank you for giving us the ability and the want to come out and make a positive impact on our day. We ask that you give us the strength and wisdom to make a positive impact on all the lives we touch today.
Please give strength to all those mentioned and unspoken but in our hearts, give peace and comfort to the families and friends of all those in need.
I am truly thankful that you continue to drive all of us to show up each morning and I pray that you keep this fire lit.
In your name we pray, Amen.
Naked Man Moleskin
13 showed, 13 conquered.