08/17/2020 - The Citadel - 08/17/20 THE CITADEL – Around the Bases

AO: The Citadel

When: 08/17/2020

PAX:

Number of Pax: 12

Pax Names: Handy Manny, Jerk Chicken, Linsanity, Serena, Sonny Bono, Sweeney Todd, Sweet Gherkins, The Wedding Planner, Thumb Drive, Vitamix,

DR Names:

Number of FNGS: 0

FNG Names: Benjamin Button, Wannstedt

QIC: Handy Manny


Introduction

For whatever reason, there were many holes in the Q sheet this week, so when Flo put out the call for help filling the Q spots for THE CITADEL, I grabbed the Monday Q and in short order submitted the PreBlast and started to put together the Beatdown for the next day.  I typically do Coupon workouts, but thought I would mix it up and go without.  I planned for performing a Hill workout and a few other Thangs if we had time.  We were good to go for Monday.  Sunday night, I went to bed early but swear I did not get more than a few hours of sleep for some reason as I I was up what seemed to be every half hour.  I finally got out of bed at around 4:30 and headed over to THE CITADEL to set up.  I first pulled up by the hill and set up my cones for what was to be Thang 1.  While setting up, I could see the Black Diamond PAX getting ready to start their beatdown.  While setting up the cones, I thought I would change it up and make the hill beatdown Thang 2 instead – given that it was so dark.  The logic was that if I could do a different Thang 1 to start off, it will be a tad brighter out, once I got to Thang 2.  I then went to the pavilion and wrote out the new Thang 1 with chalk and headed over to the flags.

Cars started to roll up and there were a handful of new faces to me and a few other regulars.  In total we had 11 other PAX circle up and get ready for the beatdown.  It was 5:15 so I started the party.

Welcome and Disclosure Provided.  Then it was onto the WoR.

Warm-O-Rama

Warm-up (IC)
  1. Arm Circles (10/10)
  2. Abe Vigodas (15)
  3. Motivators (7)
  4. Tappy Taps (15)
  5. Hillbillies (15)

Mosey to the pavilion between the baseball diamonds for Thang 1.

The Thang

Thang 1 –Around the Bases
Partner up.  Partner 1 performs first exercise in AMRAP fashion while Partner 2 sprints around the bases and returns to relieve their partner.  Partners flip flop and perform 3 rounds each of the given exercise before moving onto the second round.  Continue through all 5 rounds.  Each Partner should do 3 rounds fore each exercise and also run 15 sprints around the bases.  Exercises include the following:
  1. Derkins
  2. Dips
  3. Squats
  4. Plank Jacks
  5. Lunges

We were then to head over the hill for Thang 2, but it looked like the Black Diamond PAX had set up shop there, so instead I called an audible.

Mosey to the end of the baseball diamond

Thang 2 –Jack Webbs
  1. Merkins : OH Claps in a 1:4 ratio up to 10:40
Thang 3 –Quick Hill Lap and Mosey to the Flags
  1. Sprint up the path on the side hill
  2. Perform 5 Burpees or Merkins at the top of the hill
  3. Run down the hill and run back to the flags for MARY

On the way down the hill, I grabbed the cones I had setup and headed to the flags.

MARY (IC)
  1. American Hammers (25)
  2. Flutter Kicks (15)
  3. Pilates 100 (20)
  4. Outlaws (15)
  5. Heel Touches (10)

MAR

 

Circle of Trust

CoR:  12 PAX – No FNGs

Announcements:  See Slack for Details

NoR

Prayer Requests:  Jerk Chicken’s BIL, Handy Manny’s BIL Corey

Closing Remarks and Prayer

Naked Man Moleskin

Today we kept moving.  There was little downtime.  Thang 1 – We ran the bases 15 times each while doing 15 rounds of a variety of AMRAP exercises.  To me, there is something about running the bases that does not seem like work.  To me it brings me back to my childhood days of playing ball and the fun I had rounding the pads.  I was thinking to myself, if instead of running bases, what if I instead had the PAX do equidistant straight sprints – would it be as fun, or would it feel more like work?  Does your frame of mind have an impact on your performance or how one approaches or feels as the perform a given exercise?

Everyone displayed their Rickey Henderson speed  around the pads today.

All pushed hard and were rewarded with a good 500+ calorie burn and a sense of accomplishment after it was over.

Keep getting after it!

Handy Manny

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