03/27/2021 - The Citadel - Indians, Bears and Corners
AO: The Citadel
When: 03/27/2021
PAX:
Number of Pax: 11
Pax Names: Blow Dry, CVS, Handy Manny, Hot Lips, Parks and Rec, pi 3.14, The Mullet, The Wedding Planner, Vitamix,
DR Names:
Number of FNGS: 2
FNG Names: Fluffy, Spider-Girl
QIC: Pi 3.14
Introduction
Woke up at 4am, out the door by 4:30am, arrived at 5:10am
Conditions
45°
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.
FNG
F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo)
Warm-O-Rama
SSH (30)
High Knees (20)
Abe Vigodas (12)
Imperial Walkers (15)
Good Mornings (12)
Arm circles
The Thang
Thang
Indian Run to the bridge
Thang II
Partner up
Bridge over the Nest
Both partners start at the base of a bridge or hill. Partner 1 starts bear crawling over the bridge while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs. Partner 2 then runs to the opposite side of the bridge and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs across to the other side, and runs back to Partner 2.
Thang III
Indian Run back to flags
Mosey to church parking lot
Thang IV
Four corners Merkins (10) at each corner and sprint to the next corner OYO
Second round, squats
6MoM
Flutter kicks (35)
American Hammers (15)
Planks
Circle of Trust
Site Q read Announcements
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 F³ Naperville, 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 educators who have an extremely tough job right now. We pray for Kristen Howard who is battling her third bout with cancer. We pray for Carmen’s dad who is recovering from a stroke
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
Thank you for joining me this morning men. Here are a few of my favorite quotes…
1. ” If the grass is greener on the other side it’s probably getting better care.”
2. “Each of us creates his or her own life largely by our attitude.”
3. “You can control your attitude. Set it each morning.”
4. “It is our attitude toward life that determines life’s attitude toward us. We get back what we put out.”