02/08/2022 - The Citadel - Seven of Diamonds & Other Great Stuff

AO: The Citadel

When: 02/08/2022

PAX:

Number of Pax: 4

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – “The western AOs are FIRE on this Tuesday. You can’t choose wrong. Algorithm at La Luz, Judge Smails at Two Wolves, and YHC at the Citadel – all great options! You can’t choose wrong! If you join me at the Citadel, bring your coupon and wear shoes for all terrain.”

YHC rolled into the parking lot at about 5am – Subway was already there putting in miles for Patriot Challenge! A quick mosey around to make sure my original plans would still work, setting up a few cones along the way, and returned to the flags to greet pax as they arrived.

After some mumble chatter, the clock hit 5:15 am and it was time to get to work!

Welcome to F3…

Warm-O-Rama

Leave your coupons near the flags – we’ll come back for those! A short mosey weaving around the parking lot with a few stops for exercises along the way…

  • SSHs – 10
  • Good Mornings – 10
  • Imperial Walkers – 10
  • Arm Circles – 10 (x2)

We arrived at the small pavilion near the baseball fields. 60 seconds to stretch OYO.

The Thang

Thang 1: “Seven of Diamonds”

Four cones set-up in the snowy baseball field. Move to each cone and do the assigned exercise and number of reps. Always face the outfield fence when you move between cones – i.e mosey to the first cone, side shuffle to the second and third cones, mosey backwards to the last cone.

  • Round 1 – 7 Burpees
  • Round 2 – 14 Merkins
  • Round 3 – 21 Lunges
  • Round 4 – 28 Squats

Mosey back to the flags for Thang 2.

Thang 2: “Coupon Exercises”

Series of different exercises, 20 reps each. Pax shared responsibility for leading the exercises.

  • Overhead Press
  • Swings
  • Curls
  • Chest Press
  • Curls
  • Skull Crushers
  • Upright Rows
  • Incline Merkins
  • Decline Merkins
  • Dips
  • Bent Over Rows
  • Swings

Mary:

  • 60 Seconds of Stretching OYO
  • LBCs – 20
  • Heel Touches – 20
  • Flutter Kicks – 20
  • Big Boys till 0600 (about 30 seconds)… Recover! Recover!

Circle of Trust

Count-O-Rama (4)

Announcements

Name-O-Rama

 

CoT: It has been awesome over the last week to see so many guys working on goals for the month of February. We’ve got a whole slack channel dedicated to guys sharing goals and holding each other accountable. It is truly inspiring, and I appreciate this push every day. I’ve learned a lot about setting and achieving goals through F3, but I want to remind everyone of the importance of GRACE…work on your goals, keep pushing forward, but never lose sight of grace – that unearned love and acceptance from God. Grace is the difference between failing at your goals and being a failure. This is a daily struggle for me, so it needs to be a daily reminder as well. Keep your eyes on grace, and keep becoming the man you were created to be.

Prayers were offered for family members, coworkers, our fellow pax who are struggling, churches in our community, and our local school districts.

Naked Man Moleskin

Great work today, gentlemen…now go do something awesome with your day!

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