02/15/2022 - The Citadel - Back to Basics
AO: The Citadel
When: 02/15/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
So @channel, If you’re like me, tomorrow will be a day to work out some frustration, since there is no way it will go right today – did I get something for my M and wasn’t supposed to? Did I not get something and I was? Did I spend too much/too little? Ugh… school night!It looks like tomorrow will truly have a memorable workout at La Luz, and who knows what @Dingo has planned, but if you’re looking for just an old fashioned no thought needed place to get the day started, come join YHC at the Citadel. We’ll move just enough to keep warm and stay on pavement. Coupons are needed for this one.HC in the thread and SYITG
Stayed up way too late last night, but YHC woke at 4:30 before the alarm anyway, ready to go. Arrived at the AO a bit early, messed around to get some music queued up, checked for any last minute HCs and was glad to see Smallcakes, Minnow and Sweet Gherkins would be joining the crew. A few minutes after 5, YHC got out of the card to some crisp cool air. Nicer than it has been recently – and there was no breeze. Perfect for what YHC had planned – which wasn’t going to be an intense calorie burner, but more of a slow focus on muscle groups.
Core Principles were shared, and disclaimer was given, and off we went.
Warm-O-Rama
We got moving right away – 1 lap around the lot, halfway around stopped to do 15 arm circles in cadence both forward and backward, back to the flags.
Next – lined up facing south (toward the Church)
20 twisting lunges In Cadence (1 – step forward, 2 – twist upper body one direction, 3 – twist body other direction, 4 – step legs together) We made it about 2/3 across the lot.
20 deep sideways lunges In Cadence (1 – lunge to the side, 2 rock back to the other side, 3 rock forward, 4 step back leg to the front [doing a half twist so you are facing the other way]). We made it back to the start.
Circle up and do 10 Tappy Taps in cadence.
Grab the coupons and move to the northwest corner of the lot – get the music pumping and here we go:
The Thang
Thang 1 – Biceps and Triceps
15 tempo curls 2 up-2 down
15 tempo curls 3 up-1 down
15 tempo curls 1 up-3 down
Run 1 lap
15 tempo skull crushers (focus on keeping the elbows still) 2-2
15 tempo skull crushers 3-1
15 tempo skull crushers 1-3
40 curls on YHCs up
40 skull crushers on YHCs down
Run 1 lap
Thang 2 – Chest and Back
Similar to above – 30 Tempo Merkins, 10 2-2, 10 3-1, 10 1-3
Run 1/2 lap
30 Tempo bent over rows – 10, 2-2, 10 3-1, 10 1-3
30 merkins on YHCs down
Run 1/2 lap
Thang 3 – Legs
30 tempo squats – 10 2-2, 10 3-1, 10 1-3
30 tempo lunges (so step forward with one leg, and keep it forward so your just going up and down, no stepping) 10 2-2, 10 3-1, 10 1-3, switch legs, repeato.
Grab the coupons and mosey back to the flags.
Mary
15 LBCs In Cadence
15 LBCs with legs to the right
15 LBCs with legs to the left
15 Heel Touches
Circle of Trust
Today there is a memorial workout at several AOs – it is a day to remember an incident that happened 3 years ago, when a man, knowing he was to be fired, brought a gun to work and opened fire. Police were shot in the incident. YHC encouraged pax to read Laimbeer’s backblast, and to keep our public servants in thoughts and prayers today – Police, Fire, Paramedics, and Teachers – they have had a very difficult last couple years, and the next couple months will surely continue to be a challenge.
Prayers were said thanking the PAX for supporting me, and pushing me to give a good workout, as well as giving gratitude for the opportunity we have to come together to push and support each other. Special prayers for Smallcakes’ friend who is in the hospital – may they feel our Maker’s healing hands, and the family feel a sense of peace during this time.
Naked Man Moleskin
Thank you to all the pax who came out and supported me today – YHC always feels an extra gear when on the Q, and couldn’t do it without support.
Couple shoutouts –
Smallcakes, it was great seeing you out there with Minnow. It’s been a minute!
Sweet Gherkins – thanks for coming out, and glad to hear recovery is going well, albeit slower than you would hope.