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!

Leave a Reply