06/21/2022 - OG Citadel -
AO: OG Citadel
When: 06/21/2022
PAX:
Number of Pax: 4
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mellencamp
Introduction
I’ll be bringing what I call the ladder of death to the citadel regulars. In reality, its really just a WIAB Q, plagiarized by me. IL, LP, and DT already went through this pain, but your welcome to come back for more!
Bring:
-gloves
-coupon
-shoes for pavement
HC Below as always SYITG!
Warm-O-Rama
20 SSH in Cadence
10 Abe Vigodas in Cadence
10 Michael Phelps in Cadence
Short Mosey run to warm up the blood flows 🙂
The Thang
The ladder would start at 1 and each series had 5 movements to it. After each series was done, we would add an additional rep to the cadence…
5 movements were as follows
-Coupon bent over rows
-Coupon shoulder press
-lying coupon chest press
-big boys
-air squats
-short mosey to a set of cones 25 yards away and then return back to the same spot for round 2, 3, and so on.
We ended up getting to 16 rounds, but 19 is the current record set back on 3/29 at Dark Tower (Hootie kept us on pace at that one :))
MARY
American hammers in cadence to 20
flutter kicks in cadence to 20
Merkins on my down to 20
LBC’s in cadence to 20
RECOVER RECOVER
Circle of Trust
Today I spoke mostly about our children and our role as fathers. Sometimes I get frustrated with my kids and so annoyed, but we all know that someday we will miss the tougher days with them. They will only grow up and move out, and then we will miss them so much. Take each day at a time, and cherish the special moments. Some day, they won’t want to hang with us and they’ll think we are the losers. Then, after college when they mature, they’ll come back and now your buddy/buddy.
Cherish the role as a father and how important it really is. The first 6 years are the most critically important in their development and key learnings.
Naked Man Moleskin
Small group today, but a good group. I don’t get to see Puddles very much, but he basically owns the Citadel and is always there. Thanks for coming out Puddles!
Spueaky Clean, great to post with you as we don’t run into one another that much either. We might have ran together once at DT on a Wednesday now that I think about it. But, that is it. If you wanna see me more, come visit the Lion. Appreciate the support and recruiting on Slack for this one.
Mary Lou- impressive job picking up the 6. Is an AOVQSQ a thing?? If so, you did it today. Maybe Snowden didn’t want a piece of this beatdown….or maybe he’s just a huge Gordon’s fan…
Thanks to all coming out.
Next stop for the “ladder of death” could be Complex, The Bear, or Two Wolves…let’s see. Date TBD.