06/06/2022 - The Citadel - A bit of hill work to start the week
AO: The Citadel
When: 06/06/2022
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Went to bed a bit later than I should have with a rough idea of a nice 2 thang workout to do. Took a peek at the HCs and it looked like a solid crew.
Alarm went off, and YHC reluctantly got up and prepped for the workout. Arrived at the AO just after Stay Puft, who was planting the flag and running laps.
Checked slack and saw that Rusty and Toady had to drop out. Life happens. I’m good at a last minute HC pull myself (something I need to work on).
Reality set in that I would have an odd number of people, and I admit my backup plan wasn’t as good as my original plan, so let’s see how it comes together.
5:15 rolled around, pax circled up – Roach Coach came trotting in – core principles and disclaimer were shared and off we went.
Warm-O-Rama
30 SSH In Cadence
10 Tappy Taps in Cadence
Mosey halfway around the lot
20 Arm Circles forward and backward in cadence – keep em up!
15 seal claps in cadence – keep em up!
15 overhead claps in cadence – recover
Line up in the lot facing north and do 20 twisting lunges in cadence (1- lunge, 2, upper body twist one way, 3 upper body twist the other way, 4 stand up – swtch legs, rinse and repeat).
10 Abe Vigotas
The Thang
Grab coupons and mosey over to the pavilion
20 dips OYO
Grab coupons and mosey up the trail on the side of the hill. Drop the coupons and get ready for:
The Thang:
From where the coupons are – run down to the north base of the hill, do 5 merkins, 5 big boys, run up to the coupons.
10 walking lunges up the hill, Cusack carry the coupon. Put coupon down – run to the base of the hill, 5 merkins, 5 big boys, run up to the coupons… you get it…
When we got the coupons to about crest of the hill, switch the side of the hill we were running down, keep lunging toward the south side of the hill.
After a couple times down the south side of the hill, time was getting the best of us, so we finished a set together, grabbed our coupons and moseyed down to the south side of the hill.
20 curls on my up.
Mosey toward the lot – stop at the soccer field
20 skull crushers on my down.
Mosey back to the flags.
Mary:
20 Flutter Kicks in cadence
20 Heel Touches in cadence
10 LBCs in cadence
little bit of yoga stretching…
get to plank – push back to downward dog, pick right leg up, stretch out the left leg, slide right leg by hands, runners lunge, back to downward dog, left leg up, stretch out the back of the right leg, slide left leg by hands runners lunge, back to downward dog – walk hands to feet, slowly stand up.
Quick quad stretch, both legs.
Circle of Trust
As summer is here, and life feels more like “normal” than it has in a long time, many people in our country will likely be travelling for the first time in a long time. That said – our country is far from where it was a couple years ago – many industries are hurting – especially things like airlines and travel. YHC suggests we keep our country in our prayers (as we always should) but specifically for those trying to get out and have a sense of “normalcy” in whatever the “new normal” is like. We need to practice a bit of grace and tolerance. People who are working to support travel and vacations are likely understaffed, and will be doing their best. No one wants to do a bad job at work, but waits may be longer than normal, so let’s again, pray for people in our country to be a bit more tolerant.
Prayers were said thanking the PAX for coming out and supporting me, and may we all feel the Sky Q guiding us as we make our way into the work week. with a special mention for Roach Coach and his M as his oldest daughter leaves the nest permanently. May it be a joyous occasion for all.
Naked Man Moleskin
Well – YHC had a 2nd thang planned, but thang 1 was a bit more ambitious. Thang 2 will maybe be something for another time.
Thanks Roach Coach for the encouragement, Mr. Miyagi for the inspiration, Handy Manny for the example, and Stay Puft for keeping us safe.
Hakuna Matata
~Nala