01/03/2023 - The Citadel - another Rainy Q…
AO: The Citadel
When: 01/03/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
last Friday Squeaky Clean commented there were no Qs for this week at the Citadel… that’s a shame. YHC grabbed up Tuesday, knowing there would be family in town and Monday would be a struggle.
Monday came and YHC started to prep the beatdown and checked the weather… rain… fun. Well… there were a few thangs up my sleeve to do, just depending on how bad it was… preblast was written, HCs rolled in and it turned out to be a pretty decent crew. Fortunately when YHC pulled in, it was more of a mist than rain.
5:15 rolled around, disclaimer was given, core principles were shared, off we went!
Warm-O-Rama
20 SSH in cadence
Mosey to the pavilion
10 Tappy Taps in cadence
That was enough – we’d have a bit more stretching thrown into the workout
The Thang
Rebel run – easy pace up and over the bridge over Eola
10 Abe Vigotas in cadence
10 Arm Circles forward and 10 Arm Circles backward in cadence.
Thang 1 – 11s
Exercises were merkins on one side of the bridge, squats on the other – hold plank when done
Thang 2 – some random stuff…
Rebel run back to the pavilion
20 dips
Hold plank, right arm up (side plank), regular, left arm up, regular, push back to downward dog – stretch the calves/hamstrings, rock back and forth each leg, back to plank, right arm forward left leg up, regular, left arm forward right leg up, regular, recover.
Mosey to the coupons
Thang 3 – not 11s…
So – it was 20 curls on one side of the parking lot, 5 Bonnie Blairs (the hard way) on the other. Curls decreased by 5, Bonnie Blairs increased by 5 each time.
Thang 4 – just a bit of coupon work
20 overhead press in tempo
20 bent over rows in tempo
Mosey over to the library entrance for
Mary
20 flutter kicks in cadence
20 big boy situps on my up (try to keep feet flat on the ground)
20 swimmers in cadence
Theresa
Standing hamstring stretch > right leg hamstring stretch > left leg hamstring stretch > walk hands forward to downward dog – right leg up, and swing forward to pigeon > downward dog > left leg up to pigeon > downward dog > plank > chataranga > upward dog/cobra > plank > downward dog > walk hands back to standing hamstring stretch. Recover
Shoulder stretches, triceps stretches, upper back stretches
Circle of Trust
As the new year is underway and many of us return to work, it’s also a time many people set goals or “resolutions” for the year. YHC tends to set lofty goals, knowing while I may fall short, I achieve more than I would if the bar was set too low. That said, YHC also needs to work on giving myself grace when life gets in the way. We should all be able to course correct and adjust goals as needed, however, still strive to achieve outcomes (like being healthier), while sometimes missing an output or two (like # of pullups in a minute).
Quick prayers were said giving thanks.
Naked Man Moleskin
Thinking of goals this year – YHC really needs to strive for consistency – again, not beating myself up for something missed, however, taking little steps to be more consistent. To bed just a bit earlier, to post a bit more frequently, and to lead just a bit better at work.