07/24/2020 - The Citadel - Going the Distance. Rudy’s VQ

AO: The Citadel

When: 07/24/2020

PAX:

Number of Pax: 36

Pax Names: Ball Boy, Carmen SanDiego, Cousin Eddie, Dilly Dilly, Dr. Dolittle, Elway, Fargo, Flo, Goldie, Handy Manny, Harley, Impossible Burger, Keebler, Loud Mouth, Mama's Boy, Milton, Parks and Rec, Pork Rinds, Qbert, Quarter Cart, Rudy, Serena, Thumb Drive, Tiny Bubbles, Tonka, Tourniquet, Trailer Park, Trickle, Urkel, Wickets, Zima,

DR Names:

Number of FNGS: 3

FNG Names: Charcoal (not an FNG, but he's not listed yet), CVS, Brady Bunch, Dean Pritchard

QIC: Rudy


Introduction

Great workout today men. I’d like to welcome our three FNG’s, CVS, Brady Bunch and Dean Pritchard for coming out and getting out of that comfort zone. Great leadership was upon us today. I’d like to thank Dilly Dilly for being a true leader and always staying ahead of the pack. Same goes for Urkel. Tonka for having my six. Pork Rinds for being there to correct me, Carmen San Diego for his assistance and camera work and Parks and Rec for always being supportive. I’d like to thank every HIM that was there today. We put some work in for sure. I’ll be back again.

Rudy!

Warm-O-Rama

  • Mosey around parking lot
  • Side Straddle Hops
  • Motivators

The Thang

  1. Two laps around the parking lot (1 with the coupon)
  2. 50 air squats
  3. 50 merkins
  4. Two laps around the parking lot (1 with the coupon)
  5. 50 Reverse lunges (25 each leg)
  6. 50 Tricep Dips
  7. Two laps around the parking lot (1 with the coupon)
  8. 50 Sumo Squats
  9. 50 Carolina Dry Docks
  10. Two laps around the parking lot (1 with the coupon)
  11. 50 Crossover Lunges (25 each leg)
  12. 50 Curls
  13. Two laps around the parking lot (1 with the coupon)

Circle of Trust

Heavenly father,

Thank you for your guidance and allowing us to wake today. Continue to guide us, continue to give us physical, emotional, spiritual and mental strength as we need it more then ever during this time of year. With everything going on in this world right now, we need you more then ever. Continue to protect us and our families. For those F3 naperville HIMS that are going through tough times, please give them the healing they desire and to not endure anymore pain. In Jesus name we pray, Amen!

Naked Man Moleskin

Non stop action of a grueling leg workout. We will continue to go the distance. There is no finish line so we must continue to push ourselves and keep going. We will be remembered for what we’re doing right now as we continue on in our journey through life.

Stay Blessed

Stay Safe.

 

Rudy

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