11/05/2020 - The Citadel - Black Diamond Circuits

AO: The Citadel

When: 11/05/2020

PAX:

Number of Pax: 8

Pax Names: Ball Boy, Blart, Blow Dry, Blues Clues, Clipper, Gaylord, Tonka,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: FIB


Introduction

I crafted a slightly different workout and was excited to try it out.  Rolled in with 1 min to spare and got straight to it.

Warm-O-Rama

WOR – Toy Soldiers, Double Contact Lunge Drops, SSH, Plank Routine

The Thang

We mosey with coupons to the bottom of the bridge.  We split off into partners, where P1 was at the bottom of the bridge with a coupon and P2 was on the other side of the bridge with a coupon.  Then we did the following 3x with a flip flop run in between:

Circuit 1 – 3x

  1. Blockees (coup) – 5
  2. Mary Catherine + Jump Squat (1) – 10
  3. Shoulder tap + plank jack (2) – 15

From there, we moseyed to the bottom of the hill with coupons and did 2 similarly structured circuits, each with different partners.

Circuit 2 – 3x

  1. Coupon swings (coup) – 5
  2. Squat to Imperial Walker burpee (1) – 10
  3. Crouching Tiger Merkin – 15

Circuit 3 – 3x

  1. Submarine lunge (coup) – 5
  2. Contra Burpee – 10
  3. Apollo Ohno Skater jumps (1) – 15

We finished a 4th circuit in the parking lot, en route back to the flags.

Circuit 4 – 3x

  1. Thruster – 5
  2. Seal Claps – 10
  3. Slalom Mountain Climbers – 15

Circle of Trust

We said some prayers for a couple of PAX that had specific intentions.  I shared a quote on anger (the jester I am consistently working on):

“We don’t usually think of it this way, but those people who anger us are doing us an unintentional favor by allowing us to grow in patience, so we should try to be gentle with them.” – Fr. Joseph Esper

Naked Man Moleskin

This was not only a fun one, but a burner.  I have a feeling more of this type of thing is to come. While every PAX was spent, it still didn’t stop Gaylord from constantly talking the whole time.

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