12/15/2020 - The Citadel - Piece of 🥧
AO: The Citadel
When: 12/15/2020
PAX:
Number of Pax: 9
Pax Names: CVS, Fargo, Flo, Nala, pi 3.14, Puddles, Sweet Gherkins, Thomas Tank Engine, Tigers,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Everybody likes pie for the holidays!
Alarm goes off 4am, out the door by 4:30 and headed north for The Citadel
Arrived at 5:01a, two cars in the parking lot, planted flag asked Site Q about 1.5 mi. Route
Conditions
23° , feels like 18° dry and cold. Perfect weather for today’s beatdown
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
SSH (25)
High Knees (20)
Coupon jump overs (20)
Squat jumps (20)
Tappy Taps (12)
Abe Vigodas (12)
Arm Circles (10+10)
Up Downs (around the circle, ea. PAX calls “Down”, get up and fast feet)
Cusack Capri lap over to big parking lot and back to flags
The Thang
Thang: 4 stop action
Run the path (Approx 1.5 mi.) with stops along the way
40/30/20/10 reps. Reducing past exercise(s) by 10 reps. Plank or squat and wait for the 6
Run to beginning of path
Stop 1: 40 plank jacks
Run ¼ mi.
Stop 2: 40 Bobby Hurleys + last round
Run ¼ mi.
Stop 3: 40 LBCs + last round
Run ¼ mi.
Stop 4: 40 merkins + last round
Run ¼ mi.
(Added another couple stops)
Jail Break to the flags for Mary
6MoM
Flutter kicks
Leg Raises
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. Please watch over Kristen Howard & Jacqueline Tulley as they battle cancer. We pray for the unspoken prayers in our hearts…
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude is the focus!
Talked to the PAX about setting goals and accomplishing them.
It was good to see F³ brothers I haven’t seen in awhile, TTE, Tigers, Sweet Gherkins, Flo, CVS, Nala & Fargo. Perfect size workout group. We got #StrongerTogether