02/26/2021 - The Citadel - Rusty’s Movement Ladder
AO: The Citadel
When: 02/26/2021
PAX:
Number of Pax: 20
Pax Names: Ball Boy, Bobby Fischer, Clearcoat, Clipper, CVS, Five Hole, Flo, Handy Manny, HH Gregg, Niners, One Bar, Parks and Rec, Puddles, S'mores, Squeaky Clean, Sweet Gherkins, Thumb Drive, Tiny Bubbles, Toady,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
It’s Friday! The end of the work week. The start of the weekend! A great day to post! An even better day to Q! And what better place than at The Citadel!
The weather is gradually improving and you can see it in the fact that we can actually see each others faces in the gloom….
There were lots of HCs so I knew we would have a great time together…. So let’s get started.
The disclaimer was quickly administered and everyone that had been to one of my posts in the past knew what was going to happen next….
Warm-O-Rama
We started with a mosey around the Eola Center and Church lots to get warmed up. We stopped at several spots to perform the following exercises:
Abe Vigotas x 15 IC
X-men Trunk Rotation x 12 IC each direction
Arm Circles x 12 F/B IC
Good Mornings x 20 IC
Bent Arm Chest Stretch x 20 IC
Burpees x 10 OYO
The Thang
Thang 1 – Indian “Movement” around church lot
Pax line up for Indian Run… Last pax in line runs to front while all others do movements called out by Q
Movements
- Lunge Walk
- Karaoke Right
- Karaoke Left
- Bear Crawl
- Lung Walk
- Bear Crawl
- Side Lunge Left
- Side Lunge Right
- Bear Crawl
Thang 2 – 4 Corners Ladder
C1 – 25 Merkins
C2 – 25 Merkins, 30 Squats
C3 – 25 Merkins, 30 Squats, 40 Mountain Climbers
C4 – 25 Merkins, 30 Squats, 40 Mountain Climbers, 50 Big Boys
If you finish early, move to the side and repeat C4 until time is called or Six is finished.
Thang 3 – BBJS Ring of Fire
Each pax moves to center of circle to do 5 BBJS
All other Pax hold plank
6MoM
6 MoM (5 min)
Hamstring Stretch x 20 IC
Scissor Kick Leg Lifts x 20 IC
Oblique Crunches R/L x 15 IC
Circle of Trust
My message for the day is based on something I saw on the Traditional Catholic Men Instagram page… I modified the message to fit F3….
No matter the time and no matter what the world says, you, the F3 Man, will always will be, and expected to be, the Defender, Guardian, and Protector as a way of life.
Ask yourself what you must do to protect your faculties, the dignity of the vulnerable, and the future you may hold in your hands.
Trian and constantly seek improvement on yourself in good humility and strive always to be an asset.
Remember men, that your role in this world never changes like the truth of the Church, for we embody it and seek to set the World on Fire with our example.
This message spoke loudly to me when I read it. Too often today, we are being told what we should believe and what we should think. But we train our bodies, minds and souls for a higher purpose. Right is Right no matter the time and no matter the place. Hold fast to your beliefs. Don’t be afraid to speak the TRUTH. Strive in all times to do the harder right, instead of the easier wrong. Yes, society today will judge you harshly, but you/we must bear the burden of our beliefs and defend them constantly.
Let’s Pray….
Dear Lord, we thank you for giving us all the strength to come out in the gloom to get stronger together. We ask for Your blessings upon all those that suffer of mind body and spirit. Please give them strength to persevere and find their way to You, our Lord and Savior.
We ask for special prayers for CVS’s wife as she recovers from gall bladder surgery and for Thomas the Tank Engine and his family as they lay his father to rest.
We ask for all of this in Your Holy Name!
Naked Man Moleskin
Thanks to everyone that made it out for the workout today. I appreciate your support!
Enjoy the day!
Live each moment to the fullest!
Show love and appreciation to your families.
But no matter what…..
NEVER STOP MOVING!!
Until next time…..
I am Rusty and we are F3 Naperville!
Rusty…. Out.