AO: The Wood
When: 09/28/2022
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Credit to Dear Abbey’s M for the poster board. Arrived 4:45a to set up course and get ready for early arrivals. A few PAX want to start 15 minutes early so they can finish the entire IPC. Stormchaser, Bunny Hill and Picasso assisted in getting course set up
Conditions
45° Clear, crisp and cool
Announcement/Disclaimer:
Good morning!
1. We are not a professionals
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
Several PAX warmed up OYO and got started early at 5:00a
Warm-O-Rama
SSH, High Knees and plyo Jump squats to get the blood flowing. PAX stretched OYO
The Thang
100 Gas Pumpers
50 Jump Rope
1 mile run
25 Hello Dollies
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style
50 Jump Rope
400-meter run
25 4-count flutter kicks
25 Bonnie Blairs (hard way – right leg and left leg counts as 1
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
Circle of Trust
CoR, Announcements and NoR
Talked about accelerating and setting goals. How many posts are you going to achieve this month, this year. How many workouts are you going to lead this month, this year? Get on the Q sheet! AYE! Set some BHAGs… 5ks, GrowRuck, Ragnar, Mud races. Write them down, get them on your calendar.
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville and F³ Nation’s good cause to make better stronger men and leaders, thank you for the strength of this brotherhood and the strength of the brothers who surround me here ITG. We pray for safe travels for Suction’s family heading out of Florida. We pray for Burnt Ends and Soft Hands moms. We pray for Footlocker attending Army bootcamp.
In Jesus’s name we pray
Naked Man Moleskin
Having the maps posted in the Preblast along with the large poster board with excercises written out made the start of the beatdown go smooth. Most PAX finished under 45 minutes. Poor Bedpan got a flat tire en route to the AO. He’s ok and ready to get back after it tomorrow. All in all it was a solid beatdown, keeping PAX moving and heart rates up