12/07/2020 - The Citadel - Rusty’s Birthday Q
AO: The Citadel
When: 12/07/2020
PAX:
Number of Pax: 27
Pax Names: Audrey 2, Blueprints, Brick, Crabgrass, Elway, Flo, Handy Manny, Judge Smails, Lewinsky, Onions, Party Boy, Pork Rinds, Powderpuff, Puddles, Quarter Cart, S'mores, Sweet Gherkins, Thomas Tank Engine, Thumb Drive, Toady, Trailer Park, Urkel, Vitamix, Zima,
DR Names:
Number of FNGS: 1
FNG Names: Sir Mix Alot, Mr Plow
QIC: Rusty
Introduction
I celebrated my 53rd Birthday on December 6th with my M and 2.0s…. On December 7th, I wanted to celebrate with my “other family” – The HIMS of F3 Naperville!! And what better way to do that than to lead a beatdown!!
So here we go!!
The clock strikes 5:15am and it is time to get the party started! We have a large group, so after the disclaimer and a quick introduction to the 5 F3 Core Principles for our FNG, I make the decision to move the Warm up to the church lot so we can create more space between each PAX.
Warm-O-Rama
Mosey around Library lot – High Knees, Butt Kickers and to the Church lot for WoR
WoR (10 Min)
Good Mornings x 15 IC
Motivators from 10
Arm Circles x 12 F/B IC
The Thang
Thang 1 – Broad jumps & Crawl Bears
All pax for a straight line across the lot
Broad jump forward 1 time, drop down for 1 merkin, crawl bear back to start.
Broad jump forward 2 times, drop down for 2 merkins, crawl bear back to start.
Repeat until you reach 5 Broad jumps
When finished start running around the lot. Coming back for the six once you complete a lap.
Thang 2 – 4 Corner B.L.I.M.P.S. Race
Split into two teams. Each team goes in different direction.
Perform the exercises and reps at each corner
First team to have all members cross the finish line wins.
No sharing exercises… Each member must do their own reps.
Burpees x 5
Lunges x 10 (each leg = 1)
Imperial Walkers x 15
Merkins x 20
Plank Jacks x 25
Squats x 30
The Prize for victory….. BBJS (1 Burpee/2 Bonnie Blairs/1 Jump Squat = 1 rep)
Losing team does 9 BBJS
Winning team does 10 BBJS
Note – This was supposed to be reversed, but someone called the Form Police on the winning team, so YHC made the decision to reverse the Prize payout….
Thang 3 – 5 Minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
6 MoM (5 min)
Pickle Pointers x 20 IC
Flutter Kicks x 30 IC – Variable speed on cadence
Scissor Kick Leg Lifts x 20 IC
Ambidextrous ABCs (left leg – A, right leg – B, left leg – C, etc…)
Hold Plank to 6:00am
Circle of Trust
My message to the group today was a repeat from my last few CoT messages…. NEVER STOP MOVING!
I have told the story of my father… a 92 year old man with a sharp mind, but a deteriorating body. He fell at home about a week ago and has struggled to regain the strength needed to stand and walk. This is putting an immense strain on my siblings as they try to take care of him…
My dad’s lack of strength makes me angry because his life didn’t have to turn out like this… He used to be a mountain of a man and now he is a shell of what he once was. WHY? What changed? The simple answer is that he STOPPED MOVING…. He traded in a relatively active life for a sedentary life…. And that made all the difference.
So if you want to live a long and fruitful life…. NEVER STOP MOVING! If you want to be able to throw the ball with your grandkids…. NEVER STOP MOVING! Hell, if you want to be able to talk to the bathroom when you are 92… NEVER STOP MOVING!!!
We prayed for all those suffering from the effects of COVID… Both from a health standpoint and all of the other effects – depression, isolation, under employment, unemployment, etc. Especially Brick’s M, Allie, Blowfish, Chop Shop and many others just within our group.
We thanked God for all of the gifts he gives us and asked for His continued protection of our group and our families.
Amen!
Naked Man Moleskin
It was great to have so many men come out to help me celebrate my birthday with a beatdown. I hope everyone got a good workout in to start their week!
I am eternally grateful to the men of F3 Naperville for the support you give me (and each other). I am a different man than I was on April 28, 2018 when I started with F3. THANK YOU ALL!!
Until next time….
I am Rusty…. And we are F3 NAPERVILLE
Over and Out!!