05/30/2023 - The Citadel - 11ish thangs at the Citadel
AO: The Citadel
When: 05/30/2023
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Got the preblast up while waiting for the Memorial Day Parade to start in Aurora yesterday:
Preblast 
5.29.2023 5:15am
Grab your coupons and get ready to move. We’ll have an upper body focus, but plenty of moving to torch some calories. HC in the thread. EC at 4:50.
After a long weekend full of family activities and lots of emotions with high school graduation, it was time to settle back into the rhythm. YHC had a simple preblast for what would hopefully be a simple, yet effective workout.
Arrived around 4:45, chugged a bit of water and did a couple miles EC before getting started… we got back at about 5:10, and there were a few cars in the lot. Good deal.
Core principles were shared, and disclaimer was given.
Off we went!
Warm-O-Rama
WoR
20 SSH in Cadence
10 Tappy Taps in Cadence
20 Imperial Walkers in Cadence
10 Abe Vigotas in Cadence
10 Arm Circles forward and backward in Cacence
Grab the coupons and mosey by the pavilion, then up the side of the hill. Drop the coupons, mosey back down between the fields near the lights and circle up.
The Thang
After everyone got circled up, it was time for…
Thang 1:
Curls, Dips and Big Boys. So – sort of like 11s, but rep count would add up to 45.
Start with 10 Big Boys between the fields, run up the side of the hill, 25 curls, run down 10 big boys, run to the pavilion, 20 dips, run to between the fields 10 big boys, up the hill, 24 curls, down, 10 big boys, pavilion 21 dips, and so on until we did 20 curls, 25 dips with 10 big boys in between.
Hold Squat for the 6, then run over to the base of the hill by the trail and get ready for…
Thang 2:
Merkins and Overhead Press – again, sort of like 11s, but rep count would total 25. Started with 10 merkins at the base of the hill – run up to our Coupons and do 15 Overhead Press, back down for 11 merkins, then 14 overhead press and so on. We ended up stopping at 14 merkins, 11 overhead press.
Grab the coupons and mosey our way back to the flags. Hold plank until all PAX were in and begin
Theresa:
We saw Mary a little bit with some big boys, so instead from the plank position we were holding
Push back to downward dog – alternating calf stretch. Walk hands to feet, alternating standing quad stretch.
Recover Recover
Circle of Trust
YHC led PAX in a prayer:
Gratitude for the pax we have surrounding us to make us better and push each other in all three Fs so we can really make a difference for others.
Prayers for graduates, that this is not an ending, but a beginning
Prayers for others who will be off school this summer, that they may be productive, stay out of trouble, and be ready for fall.
Special prayers for a couple PAX – Hot Box, Boy Sandwich and Tonka’s friend.
Naked Man Moleskin
It was a quiet group this morning – YHC toyed with bringing out music, but wasn’t sure if it would have worked – still not really sure in hindsight, since we moved around quite a bit. YHC is grateful for the encouragement in AAR, but still wants to hone leadership skills ITG, and bring that sharpened edge to other aspects of life.
Thanks for the support men!