06/22/2021 - The Complex - HERO – Fallen Soldiers
AO: The Complex
When: 06/22/2021
PAX:
Number of Pax: 11
Pax Names: Bunyan, Chachki, Long Story, Longshanks, Marla Hooch, Mia Hamm, Mom's Group, Muggsy, pi 3.14, Sparky, Turner,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Up at 4:10a, out the door by 4:35a. Arrived at 5:05a, set up cones and brought the jam box 🎵
Conditions
50° awesome cool weather
Announcement/Disclaimer:
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.”
Warm-O-Rama
Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
Good Mornings (10)
Abe Vigodas (10)
Arm Circles (10+10)
The Thang
• 10 Blockies
• Run to end of parking lot and back
• 10 Blockies
• 25 Merkins
• Run to end of parking lot and back
• 10 Blockies
• 25 Merkins
• 50 Lunges
• Run to end of parking lot and back
• 10 Blockies
• 25 Merkins
• 50 Lunges
• 100 Big Boys
• Run to end of parking lot and back
• 10 Blockies
• 25 Merkins
• 50 Lunges
• 100 Big Boys
• 150 Air Squats
Circle of Trust
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 F³Naperville and the strength of this brotherhood. Thank you for strong men that surround me here. 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 men and women in uniform Lord, we pray for Kristen Howard who is battling her third bout with third different cancer, Tom Robb who is recovering from a heart attack and Carmen Sandiego’s dad recovering from stroke. Also, Lord, please watch over the families affected by the tornado yesterday
In Jesus’ name we pray, Amen
Naked Man Moleskin
I’m blessed to be part of a strong generational military family. My grandpa served in the U.S. Marines, my uncle served in the U.S. Navy, my dad served in the U.S. Army, my brother is a U.S. Marine and my son is in the U.S. Army. I have numerous other extended family who have served and are serving and one who recently graduated from West Point and is serving as an officer in the U.S. Army. I’m proud of our U.S. military, our country and the men and women who have served and are serving but today I’m grateful for those who gave all…
U.S. Army Soldier’s Creed
I am an American Soldier.
I am a warrior and a member of a team.
I serve the people of the United States, and live the Army Values.
I will always place the mission first.
I will never accept defeat.
I will never quit.
I will never leave a fallen comrade.
I am disciplined, physically and mentally tough, trained and proficient in my warrior tasks and drills.
I always maintain my arms, my equipment and myself.
I am an expert and I am a professional.
I stand ready to deploy, engage, and destroy, the enemies of the United States of America in close combat.
I am a guardian of freedom and the American way of life.
I am an American Soldier.
“All That Is Necessary For The Triumph Of Evil Is That Good Men Do Nothing” – E. Burke