11/17/2020 - The Citadel - Second Stop for a Royal Flush
AO: The Citadel
When: 11/17/2020
PAX:
Number of Pax: 10
Pax Names: Cousin Eddie, Handy Manny, Judge Smails, Lawnmower, Lewinsky, Nala, Puddles, Rusty, Sonny Bono, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Next Stop. The Citadel. I haven’t Q’d here very much and have only done one BC in the last 2 years. Tomorrow we will tally up another bootcamp in the books. No Coupons needed. We will be mostly on pavement. HC in the thread.
The Scene: It was clear and 28 degrees. Pulled in about 10 minutes early to set up two cones. Planted the Iron Lion flag. Displayed the Cousin Eddie coupon. Time to deal the deck.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 10-15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Hearts Royal Flush
10 card – Butt Kickers IC (4 count) x 26
Jack – Plank Jacks IC (4 count) x 26
Queen – Burpee IC (6 count) x 26
King – Mountain Climbers IC (4 count) x 26
Ace – Side Straddle Hops IC (4 count) x 52
Mosey to large Parking Lot. We are going to stick together and do everything IC
The Thang
THANG 1 Spades Royal Flush
10 card – Lunge walk 100 meters (110 yards)
Jack – Smurf Jacks IC (4 count) x 26
Queen – Monkey Humpers IC (4 count) x 26
King – Squats IC (2 count on my down) x 26
Ace – Calf raises – spread out on curb IC (4 count) x 52
Mosey over to Baseball Diamonds
THANG 2 Diamonds Royal Flush
10 card – Incline Merkin IC (2 count on my down) x 26
Jack – Dips IC (2 count on my down) x 26
Queen – Diamond Merkin IC (2 count on my down) x 26 – modification is Carolina Dry Dock
King – Merkin IC (2 count on my down) x 26
Ace – Arm Circles IC (4 count) x 52 forward and backward
We had finished earlier than I expected so we ran a couple sprints in the parking lot and then mosey’d back to the flags.
6 MoM Clubs Royal Flush
10 card – Rosalita IC (4 count) x 26
Jack – Shoulder Taps IC (4 count) x 26
Queen – Freddie Mercury’s IC (4 count) x 26
King – American Hammers IC (4 count) x 26
Ace – Flutter Kicks IC (4 count) x 52
We still had time so I through in this routine:
Hold regular plank (1 min)
Go to low plank
Pickle pounders IC (4 count) x 25
Flip over to reverse plank (1 min)
Pickle pointers IC (4 count) x 25
Flip over plank with right arm up and left leg through (1 min)
Switch to left arm up and right leg through (1 min)
Merkin Ring of Fire
Circle of Trust
Announcements
See the info only no chatter channel in Slack
F3 Concierge service – this is an ongoing initiative
Sign up to Q
Prayers
Wet Wipe’s family
Krampus and his family
Sonny Bono’s cousin battling Covid.
We also lifted up prayers for Judge Smails colleague’s daughter, Tabitha. She was killed in a car accident late Saturday night.
Naked Man Moleskin
Recognize nonsense for what it is. As we continue to battle through this pandemic, we will have to do our best to do what is right for ourselves, our families and those around us. We need to maintain a sense of calm for ourselves and for each other. There is a lot of nonsense and misinformation being shoved at us right now. From those you may have thought were reputable sources. Make the extra effort to go directly to the source of the information you seek. You want Covid guidelines, go to the Illinois Department of Health website. You want balanced news, lookup a media bias chart and see where your source falls on the political spectrum. Move yourself to the center and you will find more of the truth because everyone is a little bit right and a little bit wrong.
Let us pray an Our Father.
Peace,
Cousin Eddie