01/17/2023 - The Citadel - 10’s of fun
AO: The Citadel
When: 01/17/2023
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Ball Boy
Introduction
41 degrees in mid January
Let’s get after it
Bring your coupon!
Warm-O-Rama
Warm Up:
SSH X 25
Imperial Walkers x 26
Merkins x 20
Abe Vigodas x 12
The Thang
Thang 1:
10 x 10 x 10
10 burpees
Carry coupon halfway across parking lot
10 blockees
run to other end of parking lot
10 merkins
run back picking up coupon on way back and bring to start
rinse and repeat for 5 rounds
Thang 2
Partner up.
Partner 1, farmer carry both coupons
Partner 2, bear crawl counting each hand forward as 1 until you get to 20 then run to catchup to partner
switch roles
Do this to the base of Mt. Citadel
Thang 3
Partner Dora
100 goblet squats
200 OH Presses
300 Curls
Circle of Trust
What will be your legacy? How will people remember you? Will you be remembered by the title you have at work? By your 1st F strengths?
I hope I am remembered as a devoted followed of Christ FIRST and as a great husband and father second.
Tomorrow isn’t promised as we all know. Live Right. Ensure your daily actions align with how you want to be remembered and the impact you hope to leave in this world.
Naked Man Moleskin
Great crew this morning.
Started with a nice EC run at 445 with Serena, Harbugh, KO and Glenn. Unfortunately Serena has to bail out early due to an injury. Prayers up it minor.
EC always sounds like a good idea in my head when it’s mid afternoon the day before and I throw out my HC for it but when that alarms goes off at 4am, the idea of running is never a pleasant thought. Luckily I had some extra “Q” energy along with 41 degrees and a great group to help motivate me.
On paper, didn’t think the workout would be too difficult but I was gassed by the second round of blockees. Based on comments, it seems others agreed. Good reminder that keeping the workout simple and without gimmicks can do the trick. Keep moving, keep up the intensity and usually the result will be there.
OP had a nice little revival last summer / fall and we’re going to do the same here at Citadel….