01/21/2020 - The Citadel - Three Thangs – As Many Rounds As Possible

AO: The Citadel

When: 01/21/2020

PAX:

Number of Pax: 16

Pax Names: Bobby Fischer, Brick, Brinks, Flo, Gaylord, Half Price, Handy Manny, Ken Doll, Lewinsky, Nala, Party Boy, Small Cakes, Sweet Gherkins, Thomas Tank Engine, Tigers, Zelda,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Parks and Rec


Introduction

10 degrees, little to no wind and it felt cold. Cones were placed 40 feet apart in the church parking lot. I took some time to write all of the thangs out in chalk near the starting point. I needed to get these guys warmed up quickly.

Warm-O-Rama

  1. Tappy Taps x 15 in cadence
  2. Abe Vigodas x 20 in cadence
  3. SSH x 25 in cadence
  4. Capri Lap

The Thang

I used the Workouts+ App for these Thangs. I loaded a couple of  classic Metallica tracks to listen to while we banged the following out. Good form was stressed.
Thang 1:
10 Minutes – AMRAP
3 Blockees
4 x 40 Foot Shuttle Run
5 Merkins
30 seconds recover after all rounds completed.
Thang 2:
10 Minutes – AMRAP
Bear Crawl 40 feet
Burpee/Broad Jump
10 LBCs
30 seconds recover after all rounds completed.
Thang 3:
10 Minutes – AMRAP
3 Thrusters
4 x 40 foot shuttle run
5 Squats
Mary: (3 minutes)
Freddy Mercuries x 25 in cadence
Low Plank (about one minute)

Circle of Trust

Dear Lord, You have brought us to the beginning of a new day. As the world is renewed fresh and clean, so we ask You to renew our hearts with Your strength and courage.
We thank you for this opportunity to exercise together on this fantastic morning.
We humbly pray for all those who are fighting cancer. Give them the hope and courage they need each day. Comfort them in their pain and bless them with healing. Strengthen their family, friends, and caregivers.
We ask for prayers for Gaylord’s friend Danielle, the Levine family, Ken Doll’s sister, Jodi, who is battling breast cancer, Jeremy baker, and Randy Levine.
We ask for prayers for all of our loved ones who are going through difficult times and those that are dealing with illnesses.
We ask all this in the name of Jesus. Amen.

Naked Man Moleskin

Over two weeks now and zero alcohol. I’m feeling great. Down five pounds, sleep is better and maybe feeling a bit better in the morning. This would be hard to accomplish without the support of the guys in F3. The accountability group and the 30-day no alcohol challenge group are constantly there to help support me during this period. Thank you.

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