05/25/2021 - The Citadel - Nothing Haunts Us Like The Things We Don’t Say
AO: The Citadel
When: 05/25/2021
PAX:
Number of Pax: 6
Pax Names: Dick Cheney, Iced Tea, One Bar, pi 3.14, Puddles, Toady,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Conditions
57°, clear and great beatdown weather
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.”
Today we will reflect, respect and remember Mental Health Awareness
Warm-O-Rama
Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
Capri Lap around parking lot
Abe Vigodas (12)
Good mornings (12)
Imperial Walkers(15)
Arm Circles (10+10)
Mosey to end of parking lot toward bridge w/coupon
The Thang
Mental Illness Is Real – One Man One Mile
(Two teams of my three)
One PAX from each yeah with coupon, run back toward flag through pushing lot over to the church parking lot, all the way around the perimeter and back.
While one PAX runs OYO mile, the rest of the PAX continue with Thang
B.O.M.B.S.
Pax 1 does exercise while Pax 2 runs fast to end of parking lot and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Blockies / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Mosey back to flag w/coupon
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
Prayers
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 and the strength of the brothers who surround me here this mornin. 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’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling her third bout with a third different cancer, Tom Robb who is recovering from a heart attack. We pray for Breakaway who is recovering from two blood clots in his lungs.
In Jesus’ name we pray, Amen
Naked Man Moleskin
May is Mental Health Awareness Month. Today’s beatdown was put together to have a component of loneliness and that feeling of being alone. It’s not fun, it sucks. We are naturally social. When we are born, we have to depend on others to survive, it’s our nature, we are genetically pre-programmed, it’s wired into our DNA. We are born to seek and form social bonds. Please think of an F³ brother, a family member, a friend, a neighbor you haven’t heard from in awhile and reach out to them this week… Aye!