09/08/2021 - The Citadel - Four Stations of Pain
AO: The Citadel
When: 09/08/2021
PAX:
Number of Pax: 4
Pax Names: Clearcoat, One Bar, pi 3.14, Puddles,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Conditions
66°, Clear skies
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
Warm-O-Rama
SSH (40)
High Knees (20)
Capri lap around parking lot. While we passed each of the four stations an explanation was given about the excercises
Stretching
Good mornings in cadence x10
Abe Vigodas in cadence x10
The Thang
Station I
Log, Sandbag or Farmers carry
Choose a piece of equipment, Log, Sandbag or two coupons and Mosey around entire parking lot
Station II
Battle ropes
Station III
20 Curls For Girls
20 High Pulls
20 Overhead Presses
Station IV
20 Merkins
20 LBCs
20 Squats
6MoM
Flutter kicks (40)
Swimmers (35)
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
September is Mental Health Awareness Month. Please reach out to someone you haven’t spoken to in awhile, a brother, friend, cousin, neighbor, etc. You never know what kind of impact your small gesture could be. 👊
Prayer
Dear Lord, thank you for 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 and F³ Nation’s good cause to make better stronger men and leaders, thank you for the strength of this brotherhood and the strength of the brothers who surround me here this morning. 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. We pray for the families impacted by the recent storms. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke and transferring into custodial care. We also pray for Kristen Howard who is battling many cancers. Elway’s brother
Sparkler’s daughter Abby, One Bar’s FIL
In Jesus’s name we pray 🙏
Naked Man Moleskin
Got a late start and arrived at AO at 5:15a. One Bar had my six and started WoR while I finished setting up the stations. The stations allowed the PAX to push themselves at their own pace, but also gave them some isolation to reflect and think about Mental Health Awareness