01/15/2021 - Holy Hill - Mega Dora 1-2-3, Cusack Up The Hill
AO: Holy Hill
When: 01/15/2021
PAX:
Number of Pax: 7
Pax Names: Apples, Clipper, Elway, Lewinsky, Onesie, pi 3.14, Thomas Tank Engine,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Conditions
28° , feels like 19° 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
Motivators in cadence from 8
Mosey to entry of parking lot
SSH in cadence 25x
Mosey back to flags
Stretching
Good mornings in cadence x10
Abe Vigodas in cadence x10
Arm Circles 10
The Thang
Thang
Teams of three
Mega DORA 1-2-3
One partner run to the top of the hill and partner two stays and will begin
100 Overheard Press
200 lateral raises
300 Curls
Third partner will head to the top of the hill with coupon Cusack style and relieve partner one. Partner one will then head back down hill Cusack style and relieve partner two
Beginning station
Partner two will begin
100 merkins
200 LBCs
300 Squats
If there’s time we’ll do a run around BB fields 5 burpees at each base
6MoM
Flutter kicks 40
Swimmers 30
American Hammers 30
Side Bends 15 each side
Circle of Trust
SiteQ read Announcements from 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 F³Naperville, 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 Carmen Sandiego as he recovers from Covid-19 and especially his parents. His mom was admitted to the hospital last night. We pray for Kristen Howard who is battling her third bout with cancer
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
Thank you brothers for joining me this morning. Get right. Live Right. Lead Right. Leave Right
Last Friday was a tough day. I met with Meagan. Meagan is Randy Levine’s wife. Randy passed away on November 9th, 2020. Randy was only 36 and has a two year old son Benson.
Estate Plan
Life insurance
Call to Shield Lock