09/01/2022 - Mammoth - Rusty’s AOVQ
AO: Mammoth
When: 09/01/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
I have been wanting to Q a workout at this location for quite some time. There is so much to do at the Mammoth and lots of space for moving around. And the hill is awesomely horrible! So I grabbed an available spot and put a plan in place to see what the AO had to offer.
After giving the disclaimer, Mission Statement and Credo, we got started. Keep reading to learn more about what we did….
Warm-O-Rama
WoR – 10 min
Mosey around AO stopping to do the following:
Motivators from 5
Good Mornings x 15 IC
Arm Circles x 12 F/B IC
Hip Flexor Stretch x 20 IC
Tappy Taps x 15 IC
Ending at the Main Pavilion
The Thang
Thang 1 – Merkin Mountain- 10 min
OYO
20 standard merkins on the ground
15 Incline merkins on the picnic table seats
15 incline merkins on the picnic table top
15 decline merkins feet on picnic table top
15 decline merkins feet on picnic table seats
20 standard merkins on the ground
Mosey to Sunken Garden
Thang 2 – 4 Corner B.O.M.B.S. – 10 min
Pax perform 10 reps of each exercise at each corner.
Burpees
Overhead Claps
(Dive Bomber) Merkins
Big Boy Situps
Squats
Run between corners
Mosey to Hill
Thang 3 – This Just Sucks – 10 min
3 Isometric Lat Pulldown (W Extensions) at the bottom
Run to the top of the hill
3 Jump Squats at the top
Run to the bottom of the hill
Rinse and Repeat
Increase reps by 1 each time
6MoM
Several Get Ups
Heal Touches x 20 IC
Oblique Crunches (foot over knee, foot on ground) x 10 IC each side
Elbow to Knee Oblique Crunches (Foot over knee) x 10 IC each side
Superman to Ironman x 10 on my count
Pickle Pointers x 10 IC
Circle of Trust
Love your kids! Shower them with love even if they act like they don’t like it. Keep doing it! Some days they will make you smile. Some days they will make you cry. Some days they will disappoint you. Some days they will impress you beyond measure. But through every day…. LOVE THEM!
We prayed for Spirit Fingers’ M, Katrina, as she recovers from surgery. We prayed for a successful procedure today for Bob Ross and a positive report from the tests. We prayed for Hot Box as he continues to battle cancer. We prayed for all the sick, of mind body and/or spirit, in our world and asked that God keep all of these in his loving embrace and protection.
Naked Man Moleskin
Handy Manny let me know that today might be Bob Rosses 1000th post with F3. I say maybe because there was some conflicting information in the Pax Stats…. But whether his 1000th was today or later this week, the truth is that Bob Ross is a true beast! He is 69 years young and continues to push himself to get better. He posts almost every morning and is the most encouraging Pax in F3 Naperville and maybe in all of F3 Nation!! God Bless you Bob Ross!! We are all better, and stronger, with you in our lives!
Until next time….. NEVER STOP MOVING!!
I am Rusty and we are F3 Naperville!