04/27/2021 - The Complex - Super Dora meets Cusack…Oh, and 50 Blockies
AO: The Complex
When: 04/27/2021
PAX:
Number of Pax: 8
Pax Names: @@, ChileDawg, Crab Legs, Crop Duster, Dr. Ralph, Long Story, pi 3.14, Tang,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Got up early, 4am. Headed north around 4:30a. Arrived at 5:02a. Set up cones by the south end of the parking lot near the BB fields. PAX arriving at 5:05am.
Conditions
Clear, no wind, 63°
Announcement/Disclaimer:
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.”
Warm-O-Rama
SSH (35)
Good Mornings (12)
High knees (20)
Abe Vigodas (12)
Arm Circles (10+10)
Blockies (25)
Blockies (25)
Mosey to the first cone at end of parking lot toward BB field w/coupon
The Thang
Two Teams of three (myself a Crop duster will shadow a group and not count toward total)
Thang
Mega Dora 1-2-3 w/Cusack
One teammate run down to the bottom of the hill, teammate two stays and will begin excercises
100 High Pulls
200 Overhead Press
300 Curls
Third teammate will head down hill to the second cone with coupon Cusack style and relieve teammate one. Teammate one will then head back up the hill to the first cone, Cusack style and relieve teammate two
Beginning station
Teammate two will begin
100 merkins
200 LBCs
300 Squats
Mosey back to flags
6MoM
Flutter kicks w/coupon (40)
Side Bends w/ coupon(25 ea. side)
Plank w/coupon until 6:00a
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Naperville and the strength of this brotherhood
. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling her third bout with third different cancer, Tom Robb who is recovering from a heart attack and SiteQ read Announcements from Slack Info Only channel
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Naperville and the strength of this brotherhood
. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling her third bout with third different cancer, Tom Robb who is recovering from a heart attack . Half Price’s MIL in a Coma after heart surgery.
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
Thank you brothers for joining me this morning.
The following 10 morsels of wisdom were taken from Earl Nightingale’s essay, “Lead the Field”.
1. “If the grass is greener on the other side it’s probably getting better care.”
2. “Each of us creates his or her own life largely by our attitude.”
3. “You can control your attitude. Set it each morning.”
4. “It is our attitude toward life that determines life’s attitude toward us. We get back what we put out.”
5. “Others treat us as we treat them. They react to us. They only give us back a reflection of our own attitude.”
6. “Most people begin their day in neutral. They will simply react to whatever confronts them.”
7. “Gratitude and expectancy are the best attitude.”
8. “. . . Our outlook on life is a kind of paint brush and with it we paint our world. It can be bright and filled with hope and satisfaction or it can be dark and gloomy. The world we experience is a reflection of our attitude.”
9. “Don’t take the attitude of waiting for people to be nice to you – be nice to themthem
10. “Be positive, cheerful, grateful and expectant.”