08/01/2020 - Black Panther - Farmer DORA, Benjamins and Bear Over Nest
AO: Black Panther
When: 08/01/2020
PAX:
Number of Pax: 15
Pax Names: Bobby Fischer, Boxcutter, Breakaway, Crambone, DJ Sump Pump, Flo, Half Price, Milton, Paper Tiger, Parks and Rec, pi 3.14, Pork Rinds, Thomas Tank Engine, Toasted Coconut,
DR Names:
Number of FNGS: 1
FNG Names: Shingles
QIC: Pi 3.14
Introduction
YHC arrived early, wrote out Thang I & Thang IV on the parking lot. EC runners coming in charged up, Bobby Fischer sprinting in like a beast. Site Q DM “Coming in hot with FNG”. Glad to see Crambone back ITG. Weather is a bit cooler this morning.
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 workout 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.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
Warm-O-Rama
Started with Motivators from 7, Crambone started counting up from 1 🤣
Mosey to far end of parking lot and did 25 SSH
Mosey around parking back to flags.
Did some stretching with Good Mornings, Abe Vigodas and Tappy Taps 10x
Finished with Arm Circles 10x forward and backward
The Thang
Count off by 2’s
Thang -Farmer DORA
Two groups
Partner up
One PAX will Farmer carry both coupons length of parking lot
Partner does exercise
100 Merkins
200 LBCs
300 Squats
PAX arms ready to fall off. Several groans and complaints. FNG killing it. He’s a beast!
Mosey to path w/coupon at entry and go around path approx. ¼ mile total
Distance between the 12 and 6 was stretching far. Stopped half way, planked for the 6 and then did five Blockies. Continued on to the corner of the AO on the Plainfield Rd side. FNG still killing it
Thang II -All About The Benjamins
Similar to 11’s, however each part equals 100, that’s why “the Benjamins”. This is OYO and the Q can use the exercises of choice, but the suggested exercises are with a coupon, 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back. YHC now killing it and out in front of Bobby Fisher, Boxcutter and FNG
Mosey toward the hill w/coupon approx. ¼ mile total
Again, the distance between the 12 and 6 was stretching far. Stopped half way, planked for the 6 and then did five more Blockies. Boxcutter, FNG and Bobby Fisher out in front leading the fast pace
Thang III – Bridge (Hill) Over The Nest
Both partners start at the base of the hill. Partner 1 starts bear crawling over the hill while Partner 2 completes 20 merkins, 20 squats and 20 Overhead Claps. Partner 2 then runs to the opposite side of the hill and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs across to the other side, and runs back to Partner 2
Mosey back to the flags with coupon
Watch out Mugsy and Smokey, this new FNG – Shingles will give you a run for your money
Circle of Trust
Site Q read Announcements found in Info Only Slack Channel
Prayer
Dear Lord, thank you for watching over me during this long travel from the far south F³ Crossroads Region to F³ Naperville. The ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood. Thank you for strong men that surround me here. Let’s pray for the strength of our new region and growth to find more sad clowns who need F³. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. Lord, please surround our brother Crabgrass’s brother’s family with your endless love. Please watch over his M and young children and be with them as they enter a new life without their husband, dad, brother. Lord, we pray for Anna Caroline, Jeremy Baker and Randy Levine and Mr. Miyagi as they continue to battle cancer. Please give them the strength to get through the treatments and beat this disease. We pray for Boom Boom Ray Banks and his recovery from his recent stroke. We pray for Wet Wipe’s FIL, Zima’s Step brother and Alladin’s friend’s Laurie’s daughter
In Jesus’ name we pray, Amen
Naked Man Moleskin
When I started my journey with F³, I discovered something unique. Every man I met in the gloom was very positive, encouraging, helpful, different but very similar. It’s hard to describe to an outsider. It’s like that awesome youth sports team you were part of when you were young and couldn’t wait for school to end to get to practice. There’s just that unspoken friendliness and trust and bond. It’s obvious why we call each other brother.
Then the pandemic hit. Fear and anxiety began to creep into everyone’s lives. Tensions started to grow. The world was changing and I’m sure everyone agrees it wasn’t changing for the better. I found myself getting into heated conversations and debates.
My F³ brother RC says it well…I’m a little right and I’m a little wrong. You’re a little right and you’re a little wrong. There’s actually a lot of similarities if we just look hard enough
“In a time full of war, be peace
In a time full of doubt, just believe
Yeah, there ain’t that much difference between you and me
In a time full of war, be peace
In a world full of hate, be a light
When you do somebody wrong, make it right
Don’t hide in the dark, you were born to shine
In a world full of hate, be a light
In a place that needs change, make a difference
In a time full of noise, just listen
‘Cause life is but a breeze, better live it
In a place that needs a change, make a difference
In a world full of hate, be a light
When you do somebody wrong, make it right
Oh, don’t hide in the dark, you were born to shine
In a world full of hate, be a light”
Be a light -Thomas Rhett