04/26/2021 - The Citadel - Groans from the Pax
AO: The Citadel
When: 04/26/2021
PAX:
Number of Pax: 17
Pax Names: Ball Boy, Clearcoat, Dirty Dancer, E.T., Five Hole, Flush, Handy Manny, Iced Tea, Puddin Pop, Puddles, S'mores, Small Cakes, Sweet Gherkins, Thomas Tank Engine, Toadstool, Tonka, Trailer Park,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt y
Warm-O-Rama
Mosey around the church parking lot.
Tappy Taps IC to 10
Imperial Walkers IC (to 15)
Shoulder Taps IC (to 15)
Quad Stretch
Hamstring Stretch
Calf Stretches in Downward dog.
Neck Rolls (to the left first, 4 rotations, then the right).
Mosey to the base of the hill on the less steep side.
The Thang
Thang 1
11 cones set up along the path of the hill with 20 paces in between each cone
Start at the Cone 0 – Coupon travels with you however you want
0 Coupon Curls, 50 Chest Press
Walk to the next Cone
5 Coupon Curls, 45 Chest Press
Walk to the next Cone
10 Coupon Curls, 40 Chest Press
Walk to the next Cone
15 Coupon Curls, 35 Chest Press
Walk to the next Cone
20 Coupon Curls, 30 Chest Press
Walk to the next Cone
25 Coupon Curls, 25 Chest Press
Walk to the next Cone
30 Coupon Curls, 20 Chest Press
Walk to the next Cone
35 Coupon Curls, 15 Chest Press
Walk to the next Cone
40 Coupon Curls, 10 Chest Press
Walk to the next Cone
45 Coupon Curls, 5 Chest Press
Walk to the next Cone
50 Coupon Curls, 0 Chest Press
Totals to 275 Curls and 275 Chest Press
Coupons stay put. Wait for the six.
Thang 2
Start at Cone 11, mosey between cones.
27 Air Squats, 3 Big Boy Sit-Ups (feet facing downhill)
Mosey to the next cone
24 Air Squats, 6 Big Boy Sit-Ups (feet facing downhill)
Mosey to the next cone
21 Air Squats, 9 Big Boy Sit-Ups (it was at this point that Puddles said, “feet facing UPhill”)
Mosey to the next cone
18 Air Squats, 12 Big Boy Sit-Ups (feet facing uphill)
Mosey to the next cone
15 Air Squats, 15 Big Boy Sit-Ups (feet facing uphill)
Mosey to the next cone
12 Air Squats, 18 Big Boy Sit-Ups (feet facing uphill)
Mosey to the next cone
9 Air Squats, 21 Big Boy Sit-Ups (feet facing uphill)
Mosey to the next cone
6 Air Squats, 24 Big Boy Sit-Ups (feet facing uphill)
Mosey to the next cone
3 Air Squats, 27 Big Boy Sit-Ups (feet facing uphill)
Mosey to the next cone
0 Air Squats, 30 Big Boy Sit-Ups (feet facing uphill)
Totals to 165 Air Squats and 165 Big Boy Sit-Ups
We didn’t get all the way through, but some of us did make it to 6 Air Squats, 24 Big Boy Sit-Ups.
Mosey back to the flags with coupons as it was 5:55 am.
MARY:
-Freddy Mercurys IC to 30
0600
Circle of Trust
Congratulated Clear Coat on his first Site-Q day. He did a bang-up job.
I encouraged the PAX to think about ways to step up and be leaders in F3 like being a Site-Q or helping out with 2nd-F and 3rd-F efforts and to encourage the other men around them. One of the ways I’ve become a better man in my home and workplace is by stepping up when called upon to lead in some form or another. Maybe we shouldn’t always wait to be called upon and instead we should be stepping forward to lead by example.
Ended in prayer.
Naked Man Moleskin
N/A