04/01/2021 - Black Panther - Quadzilla
AO: Black Panther
When: 04/01/2021
PAX:
Number of Pax: 4
Pax Names: Judge Smails, pi 3.14, Splits,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Struggled night before to put together a worthy Q. Slept on it, woke up early with a fresh mind. The advantage of being QIC is tailoring a good beatdown with selfish motives at the same time making sure the PAX suffer 😜
In all seriousness, I came up with a great lower body killer beatdown that set our quads on 🔥
Conditions
37° with wind feels like 26°
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
High Knees slow and easy OYO
Coupon jump overs (20)
Squat jumps (20)
Capri Lap
Tappy Taps (12)
Abe Vigodas (12)
Arm Circles (10+10)
The Thang
Mosey to Hill w/coupon
Elevens
Squat w/coupon at the bottom / SSH at the top
Bernie Sanders up the hill
Mosey to Pavilion
Thang II
Wall sit w/coupon (3 minutes)
6MoM
Flutter kicks w/coupon
Big Boys w/coupon
Side bends w/coupon
Coupon over head hold
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 and 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’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling her third bout with third different cancer, Tom Robb who is recovering from a heart attack and Appletini’s brother Tom who recently had surgery. Cupcake’s one year old Neice, Piper, chemo. Half Price’s MIL in a Coma after heart surgery a few weeks ago
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
Thank you brothers for joining me this morning.
1. “If the grass is greener on the other side it’s probably getting better care.”
2. “Each of us creates his or her own life largely by our attitude.”
3. “You can control your attitude. Set it each morning.”
4. “It is our attitude toward life that determines life’s attitude toward us. We get back what we put out.”