12/06/2021 - The Citadel - Black Diamond @ Citadel
AO: The Citadel
When: 12/06/2021
PAX:
Number of Pax: 6
Pax Names: Bassmaster, Blues Clues, Glenn, Serena, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ball Boy
Introduction
Bring headlamp and Coupon. That’s it.
Warm-O-Rama
F3 is
Free. Open to all men, Peer led in rotating fashion, Held outdoors rain or shine, Ends in circle of trust
I am not a professional you are here of your own free will. I have no knowledge of any injuries modify as needed.
It’s cold and windy so at 5am, let’s start moving.
Short mosey lap w Butt kickers and high knees
back to circle – hamstring stretch and arm circles to loosen up for the carnage
The Thang
Grab coupon and run to base of Mt. Citadel
Partner up and with your partner, farmer carry the full Hill loop – Up and over the hill and then around to the path and back to the base of hill (approx .5-.6 miles I believe)
While one farmer carries, the other does 5 burpees, then runs up to partner to switch. Do that for the full loop.
Back at base of hill, as a group:
20 thrusters
run to top of hill
20 hand release merkins
run to bottom of hill
20 blockees
run to top of hill
20 turkish get-ups
run to bottom of hill on other side (near the home run fence for waubonsie baseball field)
20 carolina dry docks
mosey to path and jump in a single file line
Indian run as a group to the “green equipment’ playground – about .6 / .7 miles away – BD pace
Once here, get with your partner. One partner does 10 pull ups on the monkey bars at the playground and the other does 10 abyss merkins (using the stone slab crossing of the river – merkin with face going down between slabs towards the water running underneath) + squats and step ups until partner returns from playground and their pull-ups.
Rinse / repeat for 2 rounds then three more rounds of just abyss merkins and box jumps
Jog over to the new sled hill (this is pretty close to where Montgomery Rd meets the path). For now, we’ll call it Mt. Citadel Jr.
OYO 11’s with burpees at the bottom and plank jack merkins at the top.
Due to time only make it to 3 / 7.
Line up at bottom, spring race to top of hill – mosey down. Repeat
5:47 now and need to head back. Jog back over the concrete slabs to south side of path and interval run back to base of the main hill. 45 sec running hard, 45 sec recovery all the way back.
Got back to base of hill at 5:53
As a group and in cadence:
25 curls
20 overhead press
20 goblet squats
10 thrusters
Quick mary: flutter kicks (arms in the air and STRAIGHT LEGS), big boys w arms crossed across chest and feet on the ground
Recover Recover
Circle of Trust
The Unmovable Rock
There once was a man who lived in a cabin next to a field. In the middle of the field was a huge rock – an enormous boulder. One night, God came to the man in a dream and said “I want you to go out in the morning and every morning after that and push the rock with all your heart and all your might.” So, the next morning and every morning after that the man did exactly as God instructed. Every morning, day after day, week after week, month after month – no matter the weather – the man woke up and pushed the rock until he could no longer push it anymore. And day after day, week after week, month after month, the rock never budged a single inch. Some days, he did not feel like pushing the rock, but he did it anyway. Some days, he did not push the rock with all his heart and all his might, giving just a partial effort until he realized this was not God’s command. His task was to push the rock with all his heart and all his might, every morning. He grew frustrated and prayed, “God, why am I pushing this rock? Day after day, week after week, month after month I have pushed this rock. I have never moved it, and never will!”
God replied, “I did not ask you to MOVE the rock, I asked you to PUSH the rock with all your heart and all your might. You have been an obedient and faithful servant; now look how you have transformed yourself: your shoulders are broad, your arms are strong, your legs are powerful. You are now ready for me to use you for a greater purpose!”
Naked Man Moleskin
Some random thoughts about this morning:
Great group. Smaller numbers than usual but I didn’t mind. Everyone pushed hard and no one complained.
It was windy and cold when I got out of my car but I don’t think any of us noticed it once we got started. I find that 99% of the time you think the weather is going to be way more worse / uncomfortable than it actually is.
This new sled hill is a nice addition to the Citadel AO. It’s a little more than a mile from the flags but well worth the travel time.
There’s always a balance of trying to keep guys together/ relatively close while also allowing faster guys to push ahead. Tried to design a workout today that would do both and keep us moving. In total we logged just over 4 miles and got in a bunch of other work w and w/out coupon so seemed to work well.