12/26/2020 - The Outpost - Lost Equipment Found
AO: The Outpost
When: 12/26/2020
PAX:
Number of Pax: 11
Pax Names: Bozo, Cousin Eddie, DJ Sump Pump, Handy Manny, Nala, Parks and Rec, pi 3.14, Snorkle, Thomas Tank Engine, Vitamix, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Alarm goes off 4am, out the door by 4:30. Loaded the truck with a few extra coupons and a sandbag and headed north for The Outpost
Stopped at the west side of Route 59 at the bridge and dropped extra equipment there as a surprise for the PAX. Arrived at the AO at 5:08a and planted the flag
Conditions
14° , feels like 8° dry and cold
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
Warm-O-Rama
SSH (40)
High Knees (20)
Coupon jump overs (10)
Squat jumps (12)
Capri Lap
Tappy Taps (12)
Abe Vigodas (12)
Arm Circles (10+10)
Up Downs
The Thang
Mosey to bridge w/coupon. Stop every 400 m to do excercises
Blockies (10)
Overhead Press (20)
Irkins (30)
Chest press (40)
Over bridge to the other side by the stop sign
Pick up extra equipment and return to flags stopping again each 400m
Blockies (10)
Overhead Press (20)
Irkins (30)
Chest press (40)
6MoM
Flutter kicks
American Hammers
Circle of Trust
SiteQ read Announcements (not really) PAX can check Slack Info Only channel
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. Lord, we pray for Jacqueline Tulley who passed away Christmas Eve, please welcome her into your kingdom and surround her family with comforting love as they grieve and mourn their loss. We also pray for Kristen Howard who is battling her third bout with cancer
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
Tis the season
Thank you brothers for joining me this morning.
<Put phone away and just spoke from the heart>