09/04/2021 - The Citadel - 4 corners on the hill
AO: The Citadel
When: 09/04/2021
PAX:
Number of Pax: 7
Pax Names: CVS, Handy Manny, Judge Smails, Nala, Parks and Rec, Thumb Drive, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Looked at the Q sheet on Wednesday evening to plan the weekend and surprised to see there was an opening at the Citadel so YHC grabbed it.
Knowing many pax did 250 merkins earlier in the week, wanted to do something to work some different muscles besides chest and triceps and started putting this together.
Arrived early, and ran around to get cones set up – got back to the lot and welcomed pax as they arrived… It was a great morning – air was cool and there was a bit of a breeze…
5:15 rolled around, Disclaimer was shared along with the core principles – and off we went!
Warm-O-Rama
High Knees OYO
20 High Knees in Cadence
10 Tappy Taps in cadence
Mosey around the lot with 2 stops:
10 Abe Vigotas in cadence
10 Arm Circles forward, 10 backward in cadence.
The Thang
The tour:
Bring coupons to the space between the fields, near the hill. Hold plank for 6. Drop the coupons and mosey up the side of the hill – hold plank for a short time, mosey down the hill (watch out for bumpy terrain) – hold plank for a short time. Mosey along the path to the pavilion – hold plank for a short time, mosey back to the coupons.
This was the route – now for the thang:
Thang 1:
Do 10 upright rows, 10 bent over rows, 10 curls, run up the hill, 10 big boys (feet facing uphill), down the hill, 10 air squats (make them good), to the pavilion, 10 step ups. Rinse and repeat, but increase reps to 20 for the second time, 30 for the third time.
Hold plank variations, then SSH until 6 arrived.
Grab coupons and mosey back to the lot for Mary.
Mary:
10 LBCs in Cadence
10 LBCs legs right/10 legs left
20 Heel Touches in cadence
20 Manatees in cadence
20 Swimmers in cadence
Circle of Trust
Prayers were said
Naked Man Moleskin
This was one that came together Friday evening, really, with a focus on wanting to make sure we worked the back, and worked the legs with something other than just running in circles. YHC really wanted to mix it up after 2 rounds of Iron Pax.
Thang 2 was planned, but time ran out, so saving that for another day…