01/07/2020 - The Citadel - This Is My Coupon
AO: The Citadel
When: 01/07/2020
PAX:
Number of Pax: 10
Pax Names: Brick, Elway, Half Price, Hamburgler, Handy Manny, Mr. Miyagi, Pi, Small Cakes, Subprime, Thomas Tank Engine,
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
This is my coupon. There are many like it, but this one is mine.
My coupon is my best friend. It is my life. I must master it as I must master my life.
Without me, my coupon is useless. Without my coupon, I am useless. I must workout with my coupon true. I must workout with my coupon harder than any HIM.
My coupon and I know what matters most, it’s not the time in my garage or the time in my trunk or the number of times we show up together and post. It’s the number of reps we do together.
My coupon is human, even as I, because it is my life, thus I will treat it as a brother, we will become part of each other.
Warm-O-Rama
Motivators (8)
Good Mornings (12)
Imperial Walkers(15)
Arm circles(20) forward and backward
The Thang
All about the Benjamins
OYO
25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back.
Mosey to the bridge
Thang II
11’s
Derkins & Squats
Run length of bridge
Mosey back toward flags
Thang III
Blocktanamo
Circle of Trust
Announcements
-Ragnar training (tab on Q sheet)
-Ruck Wars Jan 17
-2nd F lunch Jan 17
-Q Source will pick back up next Tuesday
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. I have a new person to add to our list, partner Al Candos. We pray for a positive outcome and strength for Al to recover from this event. We pray that you give extra strength to and lift up Jeremy Baker, Randy Levine, Jody Shannon, Appletini’s friend’s son Evan and their families as they go through treatments for cancer. We pray for Bricks sister, Mr. Miyagi’s brother and Elway’s friend Kloss who has ALS. 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 Toasted Coconut’s surgery on his knee and speedy recovery. We pray for Crambone in his job search.
Gaylord friend Danielle, Becca with twins. Rusty MIL, BIl &SIL, aunt Judy brother Rob. In Jesus’ name we pray, Amen
Naked Man Moleskin
Thank you for joining me this morning men.
Setting goals... There are many F3 workouts available 365 (7 days/wk), 312(6 days/wk) 260 (5 days/wk). 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, don’t forget about Community and home. Set goals, measure, accomplish, get better, achieve. We are stronger together! Go!