03/09/2021 - The Citadel - The Dot or The Line
AO: The Citadel
When: 03/09/2021
PAX:
Number of Pax: 17
Pax Names: Banksy, Blow Dry, Chop Shop, Cubs Fan, Five Hole, Flo, Half Price, Handy Manny, Lewinsky, Puddles, RoachCoach, Rusty, Slag, Sweet Gherkins,
DR Names: Sega
Number of FNGS: 1
FNG Names: Moira Rose
QIC: Ukrel
Introduction
THE SCENE: 40 ridiculous degrees! We welcome you Spring! Was expecting 12 today, but was pleasantly surprised with 17. I’ll take it!
F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Warm-O-Rama
WARM-O-RAMA: All done with Al Gore’s Around the World
* -Tappy Taps (ICx15)
* -Arm Circles forward and back (ICx10)
* -Michael Phelps Eagle’s Wings (ICx20)
* -Arm Stretch
* -SSH (ICx20)
The Thang
THANG 1: Working the Upper Body
5 Minute round: Hanging pullup until drop 10 burpees/ other partner planks until partner drops 5 sumo Squats 1/2 each leg
Morning Roll Call
5 Minute Round:
Hanging tuck-up until failure
100s or pilates
5 Minute round:
Pull-ups until failure or minimum 10
Partner does Spider-man Merkins to match the pull-ups
Circle of Trust
6 MoM:
-LBC’s
-Freddy Mercurys
-Plank for 1 minute
COUNT-OFF & NAME-O-RAMA:
17 Strong HIMs- Flo, Blow Dry, Moira Rose (FNG), Puddles, Rusty, Lewinsky, Five Hole, Handy Manny, Sweet Gherkins, Roach Coach, Banksy, Sega, CHop Shop, Cubs Fan, Half Price, Slag, Urkel (QIC)
CIRCLE OF TRUST:
F3 is not a local thing, but a national reach to find men of all denominations, backgrounds, and affiliations. We prayed knowing this is not for every man, but we hope to reach one man at a time to help them find a greater purpose in life. We prayed for anyone and everyone fighting through this pandemic, we prayed for Chop Shop as he continues to search for a job. There were others, but I sadly forgot, sorry.
Naked Man Moleskin
MOLESKIN:
The Dot. That is the here and now. The Line. It’s the future from where you stand. Do you live for the here and now? What are you doing to secure your future. The dot is safe and well known. The Line is unknown and frightening. Do you play live safe and only live in your Dot or are you willing to venture out beyond to travel the Line? Find a way to take your chances to help your future and the future of F3 Naperville. Live for the Line and not for the Dot. We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville!
Did I do that?!
Yes, yes I did!
-Urkel