02/21/2021 - The Citadel - 1st Early Saturday at The Citadel Gainz-2/20
AO: The Citadel
When: 02/21/2021
PAX:
Number of Pax: 15
Pax Names: Blow Dry, Cupcake, CVS, Flo, Handy Manny, Nala, Riunite, Rudy, Rusty, Sun Devil, The Wedding Planner, Thumb Drive, Tonka, Trailer Park, Twilight,
DR Names: 0
Number of FNGS: 0
FNG Names: 0
QIC: Tonka
Introduction
Today was about 2 things GAINZ and keeping it simple. YHC has started to develop an appreciation for the simple. Gainz was defined as some other PAX the results from doing more than one would normally do.
Just remember simple meaning a few compound lifts and running…not easy.
PreBlast planted the seed by instructing all PAX to add a + to their HC. + could be EC, later Saturday post, or if family or work obligations limited the two prior they could do mileage on their own.
Also pumped that two non regular Citadelleans HC’d in Cupcake and Riunite (who really only came because he had to deliver a flag lets face it)
EC runs were ran and PAX were arriving just in time for
5:15…
Warm-O-Rama
All for 15-20 IC
Neck Rolls-cause we are lifting
Grady corns
Arm Circles
Should stretch
Then we mosey’d the church lot. PAX were instructed on what was going on in the Thang.
The Thang
The THANG
We will do a series of 4 lifts with the coupons or Jane Fonda bands in YHC’s case. There is no count we are going until someone yells, “I’m there”, Mercy, FU Tonka whatever. Then as a group we will do 4 together. All are encouraged for “One More” after those 4. We would continue asking for 1 more until someone stopped or YHC heard cement to cement contact.
Lifts
Overhead Press
Bent Over Rows
Chest Press
Squats
After each set of all four lifts we divided in 2 groups for Indian Runs around the church parking lot. 1st round PAX were able to Mosey, hold hands while skipping and mumblechat. Round 2 and 3 Rudy and YHC stepped it up a notch with a little competition. Losers owed 10 burpees. In the end we all did burpess for more GAINZ!
Mary
Varying cadence count tempo for
LBC
American Hammers
Boxcutters
Circle of Trust
In all honestly does YHC always go 100% out here…NO. I’ve started to realize this recently and am changing that behavior. Appletini said during Qsource yesterday the hardest 15 minutes of the workout happen from the time he wakes up to leave his house. It’s not at the beatdown. You are already there give it your all.
Today wanted to help push each of us to go that extra rep or that extra speed. Not to give up not to limit ourselves. This is a behavior that all of us will continue to work on as it transcends to other parts of our live.
Naked Man Moleskin
PAX did a great job in pushing through the first early Saturday beatdown at the Citadel.
This was a fun one only wish we had say umm 15 more minutes.
Noticed Uncle Rico called out how there is no 8 options on Saturday. Great acknowledgement to the PAX that are getting out there and pushing it everyday. This will only grow.