01/31/2022 - The Citadel - Monday Morning Mayhem!!
AO: The Citadel
When: 01/31/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Rusty
Introduction
Monday’s morning beatdowns are always a great way to start the week. They set the tone for the entire week and really electrify the day! Hopefully the 13 men that joined me today felt the same way!
Let’s get right to it…. Read on to see what we did.
Warm-O-Rama
After giving the disclaimer, we started getting warmed up for the Mayhem that was to follow….
WoR (10 Min)
Imperial Rockettes x 15 IC
Abe Vigotas x 15 IC
Rusty Moroccan Night Clubs x 20 IC
Bent Arm Chest Stretch x 20 IC
Hip Flexor Stretch x 10 IC
Hamstring Stretch x 10 IC
The Thang
Thang 1 – Dora 1-2-3
Partner up….
Pax 1 does exercise
Pax 2 runs to other side of lot, do 5 Bobby Hurley’s, runs back to relieve partner
Rinse and Repeat until all exercises are complete.
Exercises:
75 Cross Over Merkins
100 Coupon Swings
125Coupon Curl to Overhead Press
Thang 2 – 4 Corner B.L.I.M.P.S. Race
Split into two teams. Each team goes in different direction.
Perform the exercises and reps at each corner
First team to have all members cross the finish line wins.
No sharing exercises… Each member must do their own reps.
Burpees x 5
Lunges x 10 (each leg = 1)
Imperial Walkers x 15
Merkins x 20
Plank Jacks x 25
Squats x 30
The Prize for victory….. BBJS (1 Burpee/2 Bonnie Blairs/1 Jump Squat = 1 rep)
Because we were running low on time and I was feeling very egalitarian, the winners and losers received the same prize…. 6 Reps
6 MoM (5 min)
Pickle Pointers x 15 IC
Ambidextrous ABCs (left leg – A, right leg – B, left leg – C, etc…)
Leg Lifts x 15 IC
Circle of Trust
Baby Hands had a fantastic message at his AOVQ at The Mammoth last Thursday… The point of his message was basically asking each of us if we are being the example of what we want others follow….I had this play out in a negative way this weekend. At my son’s basketball game, one of the boys on our team got a technical foul for running his mouth. He then proceeded to escalate things with the referee for which he got a second technical foul and was ejected from the game. After the game, as a way to teach the boy about good sportsmanship, I told him he needed to apologize to the ref…. As we walked over, his parents came on the court and pulled him away. They told me that he did nothing wrong and that the ref owed their son an apology…. I was pretty angry about the situation…. not at the boy, but at the parents. They have shown their son that he does not have to be accountable for his actions. The example they have shown him will not help their son in the future.
Today I want to re-emphasize Baby Hands’ message…. Are we showing our children how to be good people? Are we giving them a good model to follow? Because they are watching what we do, more than what we say. And if our children grow up to be little shitheads, it is probably because their fathers were big shitheads…. So my message is pretty simple…. DON”T BE A SHITHEAD!
Let’s Pray….
Today we prayed for all those suffering in mind, body or spirit, especially – Ken Dolls sister and her family and the father from Tonka’s neighborhood that died from Covid, we prayed for Box Cutter’s father and grandmother who are both in the hospital with Covid, we prayed for a speedy recovery for Sweet Gherkins, a thankful return to the gloom for Handy Manny and a special intention for my brother Daniel. We then thanked God for all the blessings in our lives and asked for continued strength to be the people He wants and needs us to be.
We prayed for all of this in His Holy Name…. AMEN!
Naked Man Moleskin
A special thanks to all the men who joined me today. I appreciate your support!
Until next time….
I am Rusty and we are F3 Naperville!
NEVER STOP MOVING!