09/25/2021 - The Citadel - 5k tomorrow – rest legs today
AO: The Citadel
When: 09/25/2021
PAX:
Number of Pax: 4
Pax Names: Handy Manny, Laimbeer, Nala, Thumb Drive,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Preblast – Citadel – Saturday 5:15am So – there are a lot of oddly specific sports stats out there…
“Nick Castellanos became the 7th player in NL History with 20+ doubles & 12+ HR in first 54 games of the season”
“DeAndre Ayton is the only player since 1983 to average 15+ PPG, 10+ RPG, and 60% FG% over his first four games”
“LaDanian Tomlinson has thrown more TDs without an interception than any other player in NFL History – 8″Bring your coupons to the Citadel and YHC will prepare to set an oddly specific stat of your own.
“PR for F3 5ks held at St. James Farm.”HC in the thread, and go ahead and ink “PR” in your training log for Sunday.
Rolled in early and marked up the parking lot – more for YHCs own sake to remember the exercises than anything else…
5:15 rolled around, Thumb Drive and Handy Manny were here so disclaimer and core principles were said and off we went.
Warm-O-Rama
Warm Up
High Knees OYO
High Knees In Cadence
Abe Vigotas
Motivators from 5 (in comes Lambeer!)
Arm Circles
Shoulder/Tricep Stretches
The Thang
Thang 1:
Count off 1/2 – 1s do exercise, while 2s hold. Switch every 10. Pax called “up” or “down” in a rotating fashion around the circle so everyone had opportunities to set the pace.
100 Chest Press/Coupon Hold Switch every 10
100 skull crushers/coupon hold Switch every 10
Mosey across the parking Lot and back
100 Overhead Press/Cusack Hold Switch every 10
100 Curl/90 degree hold – Switch every 10
Mosey across the parking lot and back
100 Upright Rows/Rest – switch every 10.
100 Bent Over Rows/Rest – Switch every 10.
Thang 2:
Paula Abdul – Surf and Turf style 4 spaces forward (bear crawl) 2 spaces back (crab walk)
Thang 3:
Bataan Death Crawl around lot till everyone does 2 sets of burpees
Mary
20 Heel Touches In Cadence
20 Manatees In Cadence
20 Flutter Kicks In Cadence
20 Swimmers In Cadence
Hamstring Stretch, Quad Stretch, IT Band Stretch
Circle of Trust
While F3 is more than a workout, it’s also what you put into it. A lot of guys post in the morning, which has a bit of built in fellowship, however, there are also second and 3rd F opportunities. To get the most out of F3, let’s try to do those things as much as possible – while of course still maintaining a balance with the family and work.
Prayers for Clear Coat’s Family.
Our father.
Naked Man Moleskin
So – I’ve really been enjoying Qsource on Friday’s at 12. I think it’s what inspired my thought for the day with the CoT. I’m finding that is a great way to wrap up the work week, and I look forward to that time to challenge myself.
I need to be better about making connections with others out of the gloom. My family is very busy with kids activities, but that is draining for the M and myself, where fellowship is something that fills my cup. YHC will find small ways to move in the direction of community with my F3 brothers and families, and believe it will be good for me and my family. Baby steps…
Hakuna Matata