10/13/2020 - The Citadel - Mrs Doubtfire tribute 🔥
AO: The Citadel
When: 10/13/2020
PAX:
Number of Pax: 15
Pax Names: DJ Sump Pump, Fargo, Flo, Handy Manny, Niners, pi 3.14, Puddles, Sosa, Sun Devil, Sweet Gherkins, Thomas Tank Engine, Tiny Bubbles, Tonka,
DR Names:
Number of FNGS: 2
FNG Names: Lawnmower, Plasma Globe
QIC: Pi 3.14
Introduction
Got up at 4am, packed my bags and headed DR to The Citadel
Arrived at 5:00a, met my Site Q, Flo and planted The Wood flag
Conditions
39° Cold, great workout weather
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 accelerate
FNG
F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo)
Warm-O-Rama
SSH
High Knees
Imperial Walkers
Capri Lap
Abe Vigodas
Tappy Taps
Arm Circles
The Thang
Form 2 Indian Run lines w/coupon
Thang
Indian mosey w/coupon
Head to the bridge
Thang II
(Partner up)
Bridge over Nest
10 Goblet Squats
10 Irkins
10 Curls
Mosey back to flags
Thang III
Blocktanamo
6MoM
Plank
Flutter kicks
Swimmers
American Hammers
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
Prayer
Dear Lord, thank you for watching over me during this long travel to the north of F³ Naperville. 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. We pray for the people displaced on the West Coast due to the fires. Lord, we pray for Anna Caroline, Jeremy Baker and Mark Bailey who is 18 and from Breakaway’s youth group as they continue to battle cancer. Please give them the strength to get through the treatments and beat this disease. Lord please look over Randy Levine and his wife and 2 yr old son as Randy has taken a turn for the worse. Shingles 2.0
In Jesus’ name we pray, Amen
Naked Man Moleskin
Thank you men for being here and busting your hump. No words of wisdom, just gratitude