08/25/2021 - Black Panther - Mega Dora 1-2-3, Cusack Up The Hill
AO: Black Panther
When: 08/25/2021
PAX:
Number of Pax: 4
Pax Names: Judge Smails, Parks and Rec, pi 3.14, Title IX,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Preblast
Get ready for some hill work ITG boys and girls. It’ll be Hump Day, so let your mind wander. One thing is for sure, calories will be burned and we will get stronger together.
Bring your coupon and drop your HC in the thread below
Conditions
71°, Clear skies. Warm and humid
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
SSH (35)
High Knees (15)
Capri lap around parking lot
Stretching
Good mornings in cadence x10
Abe Vigodas in cadence x10
Arm Circles 10 forward, 10
Up/Downs
Fast feet – Each PAX will yell “Down” and everybody will hit the deck and get back up quickly
Blockies (25)
Grab coupons and Mosey to the hill
The Thang
Mega Dora 1-2-3 w/Cusack or rifle carry
One teammate mosey with coupon to small Pavillion, teammate two stays and will begin
100 High Pulls
200 Overhead Press
300 Curls
Third teammate will head to the small Pavillion with coupon Cusack style and relieve teammate one. Teammate one will then head back to big Pavillion Cusack style and relieve teammate two
Beginning station
Teammate two will begin
100 merkins
200 LBCs
300 Squats
Mosey back to flags
6MOM
Flutterkicks w/coupon
Big Boys w/coupon
Side bends w/coupon
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
Mostly we accelerate. Whether you’ve just started and you are in your first few weeks or you just completed your VQ or celebrated one year. Sometimes we hit a wall and plateau. Things become routine, be revert back to Sad Clown life to a degree, not totally, but we’re checking boxes, I wake up early, I work out (not really pushing myself to the max.), Queen starts to get the better of me and once in awhile we fall down. Fart sack a workout or two, diet completely goes to shit. “Falling and getting back up is what brings you success.”
Whatever you need to get back up, do it. Maybe it’s adding something to the routine to shake things up like EC runs or an EC Ruck or two a week. It could be traveling to other AOs, in Naperville, Chicago, Wheaton, Batavia. What about Qing once a week. Mud races, Ruck events.
Quotes
“If you’re going through hell, keep going” – Winston Churchill
“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill
Sometimes the wrong choices bring us to the right places
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. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling many cancers. We pray for Blowout’s mom who has Stage 4 cancer. Families affected by flooding in TN. Elway’s brother.
Sparkler’s daughter Abby and Toady,
In Jesus’ name we pray, Amen
Naked Man Moleskin
With the threat of T-Storms the last two days, I’ve made sure to have an alternative beatdown ready for the shelter. Both days there has been no rain, no storm and clear skies. Definitely hot and humid, but not a drop of rain or lightning. We had 7 HCs last night but only 4 PAX showed up ITG. No worries, the 4 PAX who showed up got after it and got stronger together