11/20/2020 - The Citadel - Flo’s 50th Q
AO: The Citadel
When: 11/20/2020
PAX:
Number of Pax: 11
Pax Names: Carmen SanDiego, Fargo, Half Price, Handy Manny, Lewinsky, Nala, Puddles, Rusty, Toadstool, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flo
Introduction
🎉🦠 Preblast for the Citadel 🦠🎉
Tomorrow is a milestone Q for YHC. Come see what I mean at 0515. Coupons required for a little bit.
HCs also required. Keep in mind our covid protocols as we go forward.
Who’s going to join me?
Warm-O-Rama
52 degrees clear skies with moderate wind
WoR
Arm circles x10
Good mornings x15
Abe Vigodas x20
Motivators x8
The Thang
Thang 1
Left field of the south baseball field
R1: 50 thrusters
R2: 50 curls
R3: 50 chest presses
Run to…
Right field of the south baseball field
R1: 50 SSH
R2: 50 squats
R3: 50 Bobby Hurleys
Lunge walk to…
Left field of the north baseball field
R1: 50 merkins
R2: 50 big bois
R3: 50 LBCs
Run to…
Right field of the north baseball field
R1: 50 Smurf jacks
R2: 50 Plank jacks
R3: 50 mountain climbers
Run to start, hold plank for 6 before starting new round
Thang 2
burpees until someone gets to 50 (Lewinsky was first)
Thang 3
50 yard-ish sprint in the outfield
Mary
50 American Hammers
20 Flutter kicks
30 Heel touches
Circle of Trust
Prayers for Tonga’s Aunt Edna who passed, Lewinsky’s neighbor fighting a brain tumor, and all those battling COVID
Naked Man Moleskin
In case you did not figure it out, today was my 50th Q. It doesn’t feel like that many, but I have done a lot since I started F3 not quite 2 1/2 years ago. If you asked me back then, it was a challenge just to wake up at 4:30a, let alone do a workout.
I try to make it out 3-4x each week. I am not a model of health or example of how F3 can transform you physically. While I feel good and have exercised more in the past 2.5 years than I did the previous 10+ years combined, I still carry around an extra “coupon” or two of weight more than most of you. But I am still out here participating and for the 50th time, leading.
I want to thank all of you for your continual support and for the ways each of you lead as well. Keep it up.