09/10/2021 - The Citadel - IPC Week 1
AO: The Citadel
When: 09/10/2021
PAX:
Number of Pax: 4
Pax Names: Ball Boy, CVS, pi 3.14, Puddles,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Saw a call out for a need for a QIC on Thursday. Grabbed the Q and posted Preblast in Slack
Conditions
57°, Clear skies, Cool & Crisp
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push
yourself to get stronger
Warm-O-Rama
Quick WoR and Stretching
SSH (40)
High Knees (20)
Abe Vigodas in cadence x10
The Thang
IPC Week 1
Round I
800 meters Run
25 yards murder bunnies
10 Merkin w/shoulder taps
25 yards reverse murder bunny
20 blockees w/thruster
25 yard murder bunnies
10 Merkin w/shoulder taps
25 yard reverse murder bunny
Round II
800 meter Run
25 yard murder bunnies
10 Merkin w/shoulder taps
25 reverse murder bunnies
20 horizontal jump over burpees
25 yard murder bunnies
10 Merkin w/shoulder taps
25 yard reverse murder bunnies
Round III
800 meter run
25 yard murder bunnies
10 Merkins w/shoulder taps
25 yard reverse murder bunnies
20 vertical jump over burpees
25 yard murder bunnies
10 Merkin w/shoulder taps
25 yard reverse murder bunnies
Recover, Recover
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
September is Mental Health Awareness Month. Please reach out to someone you haven’t spoken to in awhile, a brother, friend, cousin, neighbor, etc. You never know what kind of impact your small gesture could be. 👊
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 and F³ Nation’s good cause to make better stronger men and leaders, thank you for the strength of this brotherhood and the strength of the brothers who surround me here this morning. 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 families impacted by the recent storms. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke and transferring into custodial care. We also pray for Kristen Howard who is battling many cancers. CVS and M that they may receive good news about their IVF.
In Jesus’s name we pray 🙏
Naked Man Moleskin
Grabbed this Q the day before because The Citadel was where my journey began with F³ and we leave no AO behind (except Holy Hill). Ball Boy flew through the challenge like it was just another morning ITG. Puddles pushed hard and finished with a great time. CVS and YHC paced each and finished with respectable times. Let the weekend begin!