07/17/2020 - The Citadel -
AO: The Citadel
When: 07/17/2020
PAX:
Number of Pax: 9
Pax Names: Flo, Handy Manny, Mr. Hankey, Nala, Rudy, Sosa, Sweet Gherkins, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Fargo
Introduction
I’m sure you may have heard (how could you not with all the excitement) but there’s a colosseum opening up tomorrow. But the real training for the gladiators was at the ludus gladiatorius (gladiator school). If you can’t make it down there for the opening festivities, join me tomorrow at the Citadel as we train in the hopes that one day we are selected to entertain those grape eaters!
Only price of entry is showing up with your coupon!
Warm-O-Rama
SSH to 20 -IC
Abe Vigota -10 IC
Tappy taps – 10 IC
Arm circles – 10 forward, 10 back
The Thang
Plan is 8 laps (about two miles)
In between laps we got pit stops
7 total exercises 25 reps. Do one exercise in between laps and work your way down the list.
Curls
Overhead press
Skull crushers/tri-extension
Bent over rows
Chest press
Upright row
Goblin squat
Realized halfway through that these PAX are machines and would finish before time. So called out when finished with the 8 laps/7 exercises after each lap now do 10 of each exercise in between laps until time.
555 Mary
Big boys -50
heel touch-20 IC
american hammers-20 IC
Circle of Trust
There were a lot of options out there today, so thanks for working out with me. It’s been a rough couple weeks for me. I’ve been worried about my family in MN. My brother traveled from Colorado to see them. My one sister reluctantly held a family get together. Two days later a different sister tested positive for COVID. She’s a higher risk individual as is my other sister, my dad and my pregnant niece who were all there. So I’ve been worried about this while worrying about work, school for my kids and many other worries and stressors which I’m sure you can all relate to in your own way.
None of which I can really control. What I can control is accelerating myself. Since joining F3, Just getting up each day is how I start that acceleration and that positive feeling bleeds into the rest of the day and helps me cope with that worry or stress I feel throughout the day. So I just wanted so say how much I appreciated you supporting me today and helping me get my day off to a positive start.
Prayer’s to Rusty’s brother who’s in the hospital
Naked Man Moleskin
P.S. my family is all doing well. Sister who had it has mild symptoms and most at the gathering tested negative. Social distancing and masks were worn which helped.
Underestimated the time needed to complete the Thang but feel I recovered okay. Need to have a better plan in the future