12/14/2020 - The Citadel - Handy Manny’s 12 Days of Christmas

AO: The Citadel

When: 12/14/2020

PAX:

Number of Pax: 18

Pax Names: Brick, Carmen SanDiego, Crabgrass, Dr. Ralph, Handy Manny, One Bar, Powderpuff, Puddles, Rusty, S'mores, Sweeney Todd, Sweet Gherkins, Trailer Park, Vitamix, Wet Wipe, Zima,

DR Names:

Number of FNGS: 0

FNG Names: Sir Mix-A-Lot, Tiny Dancer

QIC: Handy Manny


Introduction

PREBLAST THE CITADEL Monday, December 14th

🎄🎄🎄 🎅 🎁 12 Days of Christmas 🎄🎄🎄 🎅 🎁 Tomorrow come join YHC and enjoy a little holiday cheer as we will perform our own rendition of The 12 Days of Christmas.  What presents will we unwrap tomorrow?  HC in the thread below and find out.  Coupons Required.  

It was a cold 28 degrees with a decent wind, providing for a game time 17 degree real feel temp.  I pulled into the church parking lot to set up shop by positioning my cones at the 4 corners that will outline todays run, dropped off my coupon and 2 copies of the workout for the day.  As I was finishing up, I saw that the BD crew was starting their WoR and quickly headed out into the early morning darkness.  Cars started to flood the parking lot and by the time we were ready to go, we had 18 PAX ready to get after it, even after a few last minute pulls on HC’s and 1-2 fartsackers. A great turnout to start off the week.  It was time to start.

Welcome offered and Disclosure provided.

Onto WoR

Warm-O-Rama

Warm-up (IC)

  1. SSHs (30)
  2. Abe Vigodas (15)
  3. Imperial Walkers (15)
  4. Goofballs (25)
  5. Tappy Taps (10)
  6. Arm Circles (10/10)

The Thang

Thang 1 – 12 Days of Christmas

Performed in Ladder Style, just like the song (Round 1, 1 Blockee then run a lap.  Round 2, 2 Thrusters, 1 Blockee, run a lap, etc.).  After each round, run 900ft lap for a total of ~2 miles.

  1. Blockees 
  2. Thrusters
  3. Kettle Bell Swings
  4. Goblet Squats
  5. Burpees
  6. Bent Over Rows
  7. Bonnie Blair’s (each side is 1/2)
  8. HR Merkins
  9. Skull Crushers
  10. BBSUs
  11. Smurf’s Jacks
  12. Dips

Mary (IC)

  1. Pilates 100 (25)
  2. Sweat Angels (15)
  3. Gas Pumps/Reverse Crunch (25)
  4. Flutter Kicks (25)
  5. Outlaws (15)

Circle of Trust

CoR:  18 PAX strong and no FNGs

Announcements: 

  • 10 Year F3 Anniversary postponed until October 2021.
  • Q Sheet – Get on It

NoR

Prayer Requests:

  • Zima’s father surgery, One Bar family/friend with COVID, Amy Carroll’s family (she passed this past week of cancer), Others impacted by cancer and COVID

Closing Remarks and Prayer:

Thanks for the opportunity to lead you this morning and for all those that came out to support me and each other here today.  I’m thankful for F3 Naperville and the stage it provides us to perform on each morning.

Simple message of the day was to bring Joy to someones life this holiday season.  This time of year can be hard and lonely, particularly now with COVID and the isolation that it brings.  Reach out to a loved one, friend, or someone you know is going to be alone or isolated during the holiday and give them a call, write them a letter, send a card or gift to let them know you care and are thinking about them.  A simple gesture can go a long way.

Lord thank you for bringing  these men together this fine morning to better themselves. Every day brings with it new challenges and opportunities particularly with COVID and the struggles that this has brought into our lives. Give us the strength to overcome, learn and grow and be the rocks that the world is in need of now.  Help us all cast a shadow of influence on those we touch. We give prayers to those that are suffering, lost and searching for their way in life. Prayers offered up for those mentioned above and our own personal unspoken needs.

Naked Man Moleskin

All the PAX hit it hard today and for those that got through all 12 days we logged the following:

2 miles of running

  1. Blockees (12)
  2. Thrusters (22)
  3. Kettle Bell Swings (30)
  4. Goblet Squats (36)
  5. Burpees (40)
  6. Bent Over Rows (42)
  7. Bonnie Blair’s (each side is 1/2) (42)
  8. HR Merkins (40)
  9. Skull Crushers (36)
  10. BBSUs (30)
  11. Smurf’s Jacks (22)
  12. Dips (12)

A good mix of cardio and weight exercises offered up.  Not a bad way to start the week.  Nice job to all the PAX that crushed it this morning!

Handy Manny

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