10/30/2021 - The Citadel - Rusty’s Return
AO: The Citadel
When: 10/30/2021
PAX:
Number of Pax: 11
Pax Names: Bob Ross, CVS, Dingo, Five Hole, Lawnmower, Mr. Miyagi, Sweet Gherkins, Thumb Drive, Toadstool, Tonka,
DR Names:
Number of FNGS:
FNG Names:
QIC: Rusty
Introduction
I have been anxiously awaiting my chance to return to the gloom with a “non MASH” Q, but I did not think I would get there this way…. All of our thoughts and prayers go out to our friend and brother, Handy Manny, as he deals with a family emergency.
Today was a windy, cool morning with temperatures in the low 50s and a “real feel” temp of about 42 degrees. The wind was blowing, but thankfully the rain stayed away.
At 5:10, I was concerned that everyone except for me and CVS were going to fartsack. But by 5:13 most of the cars arrived…. by 5:15 most everyone was in the circle, so I had to scream out my disclaimer…. Once that was complete, we got started with the beatdown….
Warm-O-Rama
SSH x 25 IC
Good Mornings x 15 IC
Arm Circles x 12 F/B IC
Tappy Taps x 15 IC
Hip Flexor Stretch x 15 IC
Calf/Groin Stretch from plank & downward dog
The Thang
Thang 1 – Partner Dora
75 – Mountain Merkins (8 mountain climbers + 1 Merkin = 1 Rep)
100 – Hindu Squats
125 – Dying Cockroaches
Partner 1 Exercises
Partner 2 Runs out about 25 yards and does 50 jump rope revolutions, runs back and relieves partner. Rinse and repeat until all exercises are complete.
Thang 2 – Tabata Time
5 Minute Tabata – Exercise for 20 seconds, rest for 10 seconds. Rotate between two exercises
Set 1
Exercise 1 – Overhead Press
Exercise 2 – Kick through
Set 2
Exercise 1 – Curls
Exercise 2 – Coupon Swings
Set 3
Exercise 1 – Carrie Underwoods (I told the PAX that I saw this exercise on instagram and wanted to incorporate it into a workout…. I just didn’t think about how gassed we would be when we got to it…. You start by performing Plank Jacks and then add merkins…. When done correctly, you should not stop the plank jacks….
Exercise 2 – Bent Over Rows
6MoM
Flutter Kicks x 20 IC
Circle of Trust
I told the PAX about my struggles lately with my Dad and work situations and that I needed to change the way I pray…. God is always so good at answering me when I need Him and He had the following poem cross my path….
God said, NO!
I asked God to take away my habit. God said, No. It is not for Me to take away, but for you to give up. I asked God to make my handicapped child whole. God said, No. his spirit is whole, his body is only temporary. I asked God to grant me patience. God said, No. Patience is a byproduct of tribulations; it isn’t granted, it is learned. I asked God to give me happiness. God said, No. I give you blessings; Happiness is up to you. I asked God to spare me pain. God said, No. Suffering draws you apart from worldly cares and brings you closer to me. I asked God to make my spirit grow. God said, No. You must grow on your own, but I will prune you to make you fruitful. I asked God for all things that I might enjoy life. God said, No. I will give you life, so that you may enjoy all things. I asked God to help me LOVE others, as much as He loves me. God said… Ahhh, finally you have the idea.
THIS DAY IS YOURS, DON’T THROW IT AWAY….
May God Bless You.
I also added some other prayers I say each day….
Holy Spirit Prayer
O Holy Spirit, beloved of my soul, I adore You.
Enlighten me, guide me, strengthen me, console me.
Light a fire within me so that others will see me burn with love for you.
Tell me what I should do; give me Your orders.
I promise to submit myself to all that You desire of me and to accept all that You permit to happen to me.
Let me only know Your Will.
The Chautaugua Prayer
Oh God, enlighten my mind with truth,
Inflame my heart with love,
Inspire my will with courage,
Enrich my life with service.
Pardon what I have been.
Sanctify what I am.
Order what I shall be.
And Thine shall be the Glory
And mine the Eternal Salvation
Through Christ Jesus, my Lord.
Amen.
Morning Prayer
Dear Lord,
Thank you for today,
I pray You give me strength in all I do for the day.
Give me strength to face whatever struggle I may encounter today.
Carry me when I am too weak.
This and many I ask through Your Son, Jesus Christ.
Amen.
Let us pray that the weak find strength.
Let us pray that those in pain find relief.
Let us pray that all men in darkness find light.
Naked Man Moleskin
It felt really good to be back on Q. I am hoping for a full release from my Physical Therapist (Clapper) this week to be able to start running again…. Please keep me in your prayers.
And remember…..
NEVER STOP MOVING
I am Rusty and we are F3 Naperville!