02/12/2021 - The Citadel - Freakin Friday at the Citadel
AO: The Citadel
When: 02/12/2021
PAX:
Number of Pax: 14
Pax Names: Clearcoat, CVS, Five Hole, Handy Manny, Hot Lips, Puddles, Squeaky Clean, Sweet Gherkins, The Wedding Planner, Thumb Drive, Toadstool, Tonka, Urkel,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
It was another cold morning in beautiful Aurora, IL…. The wind chill had the temp at about -10 degrees. Perfect conditions for a sweat-fest Freakin Friday Beatdown. My plan was to use the bridge over Eola Road, but after a quick inspection, I realized that the snow and ice would make it a little unsafe for what I had planned, so it was time to improvise….
Luckily, I (sort of) had a backup plan ready for this possibility, so it was time to put it into action….
As I got out of the car I noticed that Tonka was giving a little Site-Q instruction to 2 of F3 Naperville’s newest badass Site Qs – CVS and Thumb Drive!! After letting them know about my change of plans, we talked about any safety concerns with the workout and then they went off to check the conditions of the church lot…
That meant it was time for me to welcome the Pax to the AO and get ready to start the madness.
After giving a very quick safety disclaimer, it was time to get started….
As I always do…. We started with a mosey….
Warm-O-Rama
WoR
Mosey around the lot…
Good Mornings x 15 IC
Mosey
Imperial Walkers x 15 IC
Mosey
Imperial Rockettes x 15 IC
Mosey
Arm Circles x 12 F/B IC
Mosey
Bent Arm Chest Stretch x 20 IC
Mosey to Church lot
The Thang
Thang 1 – Partner Dora
Pax 1 does exercises
Pax 2 runs to end of lot and does 5 Bobby Hurley’s then runs back
Flip-Flop, Rinse & repeat until all exercises are complete.
100 – Dive Bomber Merkins
200– Hindu Squats
300– LBCs
Thang 2 – Run around church lot and back to flags
Stopping at intervals to do 5 BBJS (20 completed)
Thang 3 – Modified Jack Webbs 1:2 Ratio
Merkins:Overhead Claps
6 MoM
Standing Side Bends x 20 IC
Big Boy Pickle Pointers x 20 IC
Flutter Kicks x 20 IC
Hold Plank to 6:00am
Circle of Trust
We prayed for:
Those affected by the accident in Texas
Chop Shop and all those looking for work
All those families going through IVF
We thanked God for all of His Graces and prayed that He continue to give us the strength to push ourselves passed our limits. We asked for His companionship and fellowship in our lives. We thanked Him for all of the good and bad that comes into our lives, as all of these encounters give us an opportunity to grow closer to Him.
Amen.
Naked Man Moleskin
Thanks to all the men that made it out to the workout this morning. As I said in my pre-blast, I wanted each of you there because you help me to get stronger! You all push me, and I hope that I push you too.
And best of all…. We beat Appletini!!
Until next time…. NEVER STOP MOVING
I am Rusty and WE are F3 Naperville!