01/13/2020 - The Citadel - DORA’s in a bad mood!
AO: The Citadel
When: 01/13/2020
PAX:
Number of Pax: 15
Pax Names: Bob Ross, Brick, Cataracts, FIB, Flo, Gaylord, Handy Manny, Mr. Miyagi, Nala, Rusty, Splash Landing, Sweet Gherkins, Toadstool, Zelda, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
Conditions: Another beautiful morning in Aurora! The temps were in the upper 20s with a slight wind chill that made it feel like the low 20s. However, once we started moving, I don’t think anyone felt the cold.
Today (Monday) is the first day of our Posting Challenge with F3 Louisville and we had a great turnout at The Citadel! I would like to thank everyone for coming out and pushing hard through the entire workout! WE ARE STRONGER TOGETHER!
Warm-O-Rama
Mosey around parking lot
SSH x 20 IC
Mosey toward the north end of the Eola Center
Abe Vigota’s x 15 IC
Hamstring Stretch x 15 IC
Mosey to the next parking lot
Imperial Walkers x 20 IC
Mosey to the Oakhurst Pool Entrance Drive
Arm Circles x 10 IC Forward and Backward
The Thang
Thang 1 – DORA 1-2-3 w/Partners
Pax 1 runs to the far roundabout and does 5 Burpees and then back to relieve partner.
Pax 2 does exercises
Rinse and Repeat until all exercises are completed
100 Dive Bomber Merkins
150 Big Boy Situps
200 Hindu Squats
Mosey back to flags – Led by Cataracts and Zelda
Thang 2 – Revolutionary Curls
Pass the coupon around your body to the right. When back to center, perform Coupon Curls
1st time = 1 Curl
2nd time = 2 curls
Up to 10.
Reverse direction and curl down from 10…
1st time = 10
2nd time = 9
Down to 1
6 MoM
Freddie Mercury’s x 20 IC
Pickle Pointers (AKA Homer to Marge) x 15 IC
Flutter Kicks x 15 IC
Scissor Kicks x 15 IC
Circle of Trust
Today we thanked God for the men around us and all the men of F3 Nation for the strength to come out every morning to get better…. To be the leaders that are so desperately needed in our communities, workplaces and families. We asked for the strength to keep up the pace this week as we face the challenge with F3 Louisville. We prayed for the special intentions among those gathered with us today: Bob Ross’s daughter Becca as she prepares to deliver twins on Thursday, Zima’s brother (Rob) and aunt (Joan) as they continue to battle cancer, Cataracts wife’s friend Susan as she goes battles cancer and prepares for surgery, and Gaylord’s friend Danielle as she battles cancer.
Naked Man Moleskin
I want to send a special THANK YOU to Cataracts and Zelda for leading us back to the flags today! You both rose to the challenge and pushed yourselves past your limits!
We all need to keep setting lofty goals for ourselves. By pushing passed what we THINK we can do, we will find what we can ACTUALLY do! The following quote hopefully puts it all into perspective….
There is no problem with aiming high and missing….
But there is a big problem with aiming low and hitting…