06/06/2023 - The Citadel - Arm burner in disguise…
AO: The Citadel
When: 06/06/2023
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Couldn’t quite wrap my head around what I was planning on doing as I dozed off the night before. YHC was planning on a total body burner, and wanted to keep the group together. Didn’t want to do tempo sets, instead something with just a few more reps.
Preblast warned people of a total body workout, and HCs started to roll in. 11 in all and it looked like a good crew.
Arrived about 4:40 – 10 minutes early for EC and thought again about what YHC wanted to do, plan came together. At 4:45 – got a couple miles of EC in with Mista Mista, back to the AO for a shoe change, sip of water, and grabbed the coupon and music.
at 5:15, core principles were shared, disclaimer was given and off we went.
Warm-O-Rama
20 SSH in Cadence
Mosey to the last “full” row of parking lot lines on the east side of the lot.
Line up and boned the fish in a modified sort of way… (yeah, it’s in the exicon) – Shuffle across one line of parking spaces, run forward 2 spaces, shuffle back the other way. Rinse and repeat until made it to the other side.
Shoulder burners – all exercises in cadence, no recovery for arms between anything – 20 Arm Circles forward, 20 backward, 20 seal claps, 10 good mornings, 20 overhead claps, 20 Moroccan night clubs. Recover.
Couple shoulder stretches.
Bone the fish backwards… so shuffle back the way we came, but Bernie Sanders 2 spaces, instead of run forward.
Mosey around the lot, stopping to do 10 tappy taps in cadence at the southwest corner of the lot.
Back to the coupons, mosey between the sets of bleachers by the pavilion and get ready for Thang 1.
The Thang
Thang 1: 51s (like 11s, but 21 and 30, rather than 1 and 10).
Dips and Curls.
So – next time around, this will be 31s. This took way too long. All good.
Thang 2: Legs
Started with 20 Bulgarian squats on each side, just to wake the legs up then we went into
11s
Step ups and reverse lunges (counting both the hard way)
YHC thinks most people made it most of the way through, but stopped PAX around 5:50 to move on to…
Thang 3: chest and back
Alternating sets of Merkins and Bent Over Rows on YHCs command. Started with 20 each, then 15, 10, and 5.
Mosey on back to the flags for
Mary:
20 LBCs in Cadence
20 Heel Touches in Cadence
10 seconds of Star Gazers
Recover Recover
Circle of Trust
YHC shared this weeks Q point – Missionality.
Really, it’s the opposite of the idea of expanding the comfort zone. Rather than do things you aren’t good at and no joy comes of it, deepen your comfort zone to be more impactful. We are created to do something better than anyone else, seek out what it is and then find ways to do more of it.
Prayers were had, gratitude for the pax who came out and pushed themselves, and challenged each other to get better.
Special prayers for Bob Ross, planning for surgery soon and for Rusty, planning on moving to Alabama… not Virginia…
Naked Man Moleskin
Grateful for all the pax who came out. This was a bit more of an arm burner than I planned. Next time, rep count will have to be a bit lower.
YHC did appreciate Toady saying the curls started to burn after a while, though….