07/14/2020 - The Citadel - Alpe d’Citadel strikes again
AO: The Citadel
When: 07/14/2020
PAX:
Number of Pax: 10
Pax Names: Boxcutter, Flo, Handy Manny, Nala, Powderpuff, Sosa, Sweet Gherkins, Tiny Bubbles, Tonka,
DR Names:
Number of FNGS: 1
FNG Names: Rocketman
QIC: Nala
Introduction
Pre-blast was up and I was ready to get a good nights sleep before the workout so I’d be sure to bring it in the morning. Funny thing, I got wrapped up in the 30 for 30 Long Gone Summer the night before, and knowing that fellow Cardinal fan Sosa would be there, for some reason I couldn’t walk away. So short night it was.
Alarm went off, first thought was if Carmen San Diego could fart-sack his Q, so could I.
Second thought was I shouldn’t leave my guys hanging, so I dragged myself out of bed and got over to the citadel.
Cars started rolling in, and Pax were coming, adrenaline kicked in, and the short night was a thing of the past. Time to Go!
Oh… Brinks thought to clarify whether or not we’d be running on the hill after he HC’d. I was assuming it was so he’d know what type of shoes to wear. I did give away that we may involve the hill in the workout, got the “thumbs up” but for some reason he never came. I’m assuming he didn’t want to use the hill?
Warm-O-Rama
Arm Circles in Cadence – 15 small forward, 15 small backward, 10 big forward, 10 big backward.
Mosey to NW corner of church parking lot.
10 slow Tappy Taps
Mosey back to entrance (not around the parking lot like Pax expected) of parking lot, 20 Abe Vigodas.
Mosey back to flags, grab coupons, and mosey to the space near the hill between the fields.
The Thang
Thang 1: Triangles on the hill
Run up the side of the hill
25 Bobby Hurleys
Run down the hill toward the trail
5 PCMBs
Run behind the baseball fields back to the start
25 Crouching curls (put elbows just inside knees and do a curl – this allows more range of motion with the curl).
Rinse and repeat, only reduce reps by 5 each time on Bobby Hurleys and Crouching Curls, reduce rep 1 time on PCMBs until there are no reps to go. Some Pax did an extra lap to pick up the 6.
Hold Plank until all are in, do a couple variations, right arm and leg up, left arm and leg up.
Interlude:
Grab Coupons, mosey to between the sets of bleachers.
Find a spot on bench or bleachers, and knock out 20 decline Carolina Dry Docks.
Come back to your coupon.
Thang 2: Gun Polishing
10 Curls – 2 count up, 2 count down
20 dips
10 Curls – 3 count up, 1 count down
20 dips
10 Curls – 1 count up, 3 count down
20 dips
10 bottom half curls in cadence (slow cadence 40 total reps)
10 Merkins – 2 count down, 2 count up
10 Merkins – 3 count down, 1 count up
10 Merkins – 1 count down, 3 count up
Grab Coupon and mosey back to the flags
M0M
20 Wide leg situps – 3 count up, 1 count down
20 American Hammers, in cadence
10 American Hammers, in cadence (but an EXTREMELY SLOW cadence)
2 10 second superman holds
Upward Dog stretch 20 seconds
Circle of Trust
I have been thinking a lot of self improvement recently, and thankful for the opportunities that have been provided me through F3. We do a pretty good job in the 1st F category, and people come out to the workouts. We leave no man behind, but no man where he is found. I have done a decent job embracing the 2nd F, especially as of late – with no commute to worry about, attending coffeeteria on a regular basis and chatting with people who of course are my workout brethren, but also people who have become friends. An area that I need to challenge myself in is the 3rd F. I have not attended Q source, and I need to step up to lead these. This ties in with my walk with God, and my faith.
Similarly, I’ve been convicted about the amount of time that I spend in God’s word. I think I have a decent moral compass, and can usually make decent choices in life based on that, and based on that moral compass, however, I know that my choice may not be aligned with what I am being told to do in Gods word. I need to spend more time there, so I can continue to improve.
We mush push ourselves as men to continue to accelerate, and mind, body and spirit. When we take all three phases seriously, we can be the best husbands, fathers, leaders, employees, managers, etc. we can be.
Father God, thank you for this morning, and for giving us the ability to get up and get out and do something good for our bodies. Thank you for this group of men who continue to push each other to get better in all aspects of life. Pax, if you have a prayer, please speak it aloud so we all may pray for you.
Thank you Father God for hearing those prayers we spoke, as well as those we keep in silence in our hearts.
We lift these prayers up to you in your Son’s saving name.
Naked Man Moleskin
Recently, I’ve been trying to get my calorie burn up a bit higher on the workouts I am leading, but still get a decent amount of total body work in. Seems like the next time around, I may sacrifice that a bit to really focus more on form, but this time we were able to get after it, get sweaty, and get the heart going. I look forward to leading workouts, and challenge others to do it every now and then.
That said, as in everything, I want to continue to get better here, and need to make AAR a part of the routine, which I forgot to do today.
Anyway – I look forward to the next one, and look forward to learning from others in between now and then.
Hakuna Matata
~Nala~