01/15/2020 - The Complex - The Gauntlet
AO: The Complex
When: 01/15/2020
PAX:
Number of Pax: 31
Pax Names: @@, Ann Arbor, Baloo, Brinks, Broccolini, Elway, Flush, Giggles, Good Hands, Hard Hat, Huskie, Leuben, Marla Hooch, Mendoza, Moriarty, Muggsy, Pi, Pizza the Hut, Poutine, Putz, Rooney, Shandy, Small Cakes, Smalls, Sparky, Spork, The Goat, Thomas Tank Engine, Turner, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi
Introduction
Conditions
Clear, 27°, no wind. Great workout weather
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Motivators (8)
Good Mornings (12)
Imperial Walkers(15)
Arm circles(20) forward and backward
The Thang
“Gauntlet”
Station 1. Blockees (20)
Station 2. Jog with 60lb Logs (one lap)
Station 3. Thrusters. (20)
Station 4. Ropes(100) or Curls (20)
Mosey to shelter
Station 5. Shelter
– Dips (20)
– Derkins (20)
– Dive Bombers (20)
Rinse & Repeat
Mosey back to flag
6MoM
Blocktanamo
American Hammers(40)
Scissors IC (20)
Circle of Trust
Announcements
-Ragnar training (tab on Q sheet)
-Ruck Wars Jan 17 6:30p @DT
-2nd F lunch Jan 17 Two Brothers Tap House, Warrenville 12:00
-Q Source will pick back up today
The Prayer …
Dear Lord, thank you for the ability to get up, the courage to get here and work hard. Thank you for the strength of F³ Naperville and the strength of the HIMs who together make it strong. We are Stronger Together. We proved that today and we give thanks! We pray that you give extra strength to and lift up Jeremy Baker, Randy Levine, Jody Shannon, Wet Wipe’s FIL, Appletini’s friend’s son Evan and their families as they go through treatments for cancer. Lord, thank you for touching our lives with our brother Bump and give his M and 2.0s the strength and love to get through the tough times and next stages of their lives. We pray for Gaylord’s friend Danielle, We pray for BR’s daughter, Becca with twins due any day now, that they come into this world safely and healthy. We pray for Toasted Coconut’s speedy recovery from his knee surgery. Rusty MIL, BIl &SIL. We pray for Crambone in his job search.
In Jesus’ name we pray, Amen
Naked Man Moleskin
Thank you for joining me this morning men. This is an amazing AO….38 PAX strong yesterday. On Wednesdays, TC averages 11 PAX. Today we have 31 HIMs here. Amazing!
Setting Goals.. There are many F3 workouts available the rest of the year. What are your personal goals? Do you have goals or are you just checking boxes? The definition of mediocrity… “The quality or state of being mediocre”. Is checking of boxes mediocre or succeeding? Are you coasting or getting better? How do you measure success? These are simply questions. F3 is more than just fitness. Today we begin 50 weeks of Q Source… Get some! Also, don’t forget about Community and Family/Home.
Remember..
“You learn more from failure than from success. Don’t let it stop you. Failure builds character.”