12/30/2019 - The Citadel - Tomorrow Is Not The End But The Beginning
AO: The Citadel
When: 12/30/2019
PAX:
Number of Pax: 5
Pax Names: Gaylord, Nala, Pi, Sweet Gherkins, Zelda,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi
Introduction
Conditions
Great morning, 36°, Wet surfaces after overnight rain. Slight wind
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
Good Mornings (15)
Imperial Walkers(15)
High Knee (15)
Abe Vigodas (20)
SSH (25)
Arm circles(10) forward and backward
The Thang
4 stop action
Run the path (Approx 1.5 mi.) with stops along the way
40/30/20/10 reps. Reducing past exercise(s) by 10 reps. Plank or squat and wait for the 6
Run to beginning of path
Stop 1: 40 plank jumps
Run ¼ mi.
Stop 2: 40 Bobby Hurleys + last round
Run ¼ mi.
Stop 3: 40 LBCs + last round
Run ¼ mi.
Stop 4: 40 merkins + last round
Run ¼ mi.
(Added another stop for lead until 6 caught up) Ten burpees
Jail Break to the flags for Mary
6MoM
Scissors
Plank
American Hammers
Circle of Trust
Announcements
-Month of December, EC Ruck/Run
-Ruck Wars (Jan)
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 ask you for support and guidance as leaders to grow F3 in into the surrounding communities. We pray that you give extra strength to and lift up Jeremy Baker, Randy Levine, 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 Toasted Coconut’s surgery on his knee and speedy recovery. 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. We have one more day left in 2019 after today. Do you look at tomorrow as the last day of the year or is it a new day to begin change? I started F³ nine months ago right here with Mrs Doubtfire on the Q. F³ has had a big impact on my life and a change for the positive. Don’t look at tomorrow as the end, look at it as an opportunity to begin.
“The secret to a rich life is to have more beginnings than endings.” – Dave Weinbaum
“Be willing to be a beginner every single morning.” Meister Eckhart