09/16/2021 - The Citadel -
AO: The Citadel
When: 09/16/2021
PAX:
Number of Pax: 14
Pax Names: baby gloss, Bob Ross, Cataracts, Clearcoat, DJ Sump Pump, Dr. seuss, Fargo, Handy Manny, Mcflury, One Bar, Parks and Rec, Waterboy,
DR Names:
Number of FNGS:
FNG Names:
QIC: Augustus Gloop
Introduction
Pre-blast The Citadel Run Club
Thursday 9/16/21 5:15am
@channel
Join YHC tomorrow morning for a RC at The Citadel! This won’t be a normal out and back, we will mix it up with a few different Thangs hitting various levels of intensity..
Shoes for pavement and grass
Open mindset
HC Below
Arrived around 4:40 to set up and scope out the area. Bob Ross was already warming up for his EC and was ready to go. I knew this was going to be a good group this morning.
5:10 rest of PAX started rolling in, a few coming in real hot.
Disclaimer was given
Free workout
Held Outdoors Rain or shine
Open to all men
Led in peer rotating fashion
Ends in circle of trust
I am not aware of your injuries, please modify as needed.
Warm-O-Rama
Motivators from 7
15 x Imperial Walkers
15 x Abe Vigodas
15 sec Runner Stretch, each leg
15 sec quad stretch, each leg
The Thang
Thang 1
2 Groups
Indian runs around parking lot
1 lap
Thang 2
Cone game
One side tries to knock cones down while other side tries to tip them up. One PAX at a time. All other PAX waiting does SSH/Mountain Climbers while they wait.
Mix it up
Cone game
Squats/High Knees
Thang 3
Parking lot loop OYO for 5 min, note your distance
Reset
Parking lot loop OYO for 8 min, beat your previous distance
MoM
25 American Hammers
25 Flutter kicks
25 Freddie Mercury’s
Stretching
Circle of Trust
The best way to grow as an individual is to step out and try something new and different. This run club wasn’t your normal run club, we had a mix of thangs and it was different. I hope everyone appreciated that.
Prayers for Glenn and family, Appletini’s Brother, Aladdin and 1Bar Mother in Law, Iced Tea’s interview and prayers unspoken.
Naked Man Moleskin
About a year ago, Appletini led a RC at DT that wasn’t your normal “out n back”. Its always stood out to me and I ran part of it back at Citadel. Hopefully it sticks with the men that came out.
Missed the hype man himself Road Trip, see you on the next on bro!
Couldn’t have asked for a better crew! Thanks men!