02/07/2020 - The Citadel - Bring in the lefty

AO: The Citadel

When: 02/07/2020

PAX:

Number of Pax: 8

Pax Names: Bob Ross, Brick, Handy Manny, Mr. Hankey, Party Boy, Rusty, Sweet Gherkins, Twilight,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Twilight


Introduction

Noticed the full moon while driving to The Citadel but he was hiding his face during the workout.  Real feel was 16F.  Relatively dry footing on the lots.  Around 440am I was using chalk to write some instructions on the pavement near the library book return blasting Foo Fighters (sound check) when a women drove in to drop off a book.  I said good morning and she did not reply.  I could only imagine what she thought of me….

Warm-O-Rama

Welcomed the PAX, gave the disclaimer and performed the following:

  • SSH 20x
  • Copperhead Squats  10x
  • Arm Circles  10x/10x
  • Abe Vigodas 10x
  • Santa Surfers  left 5x/right 5x (Cupid Surfers?)

The Thang

 Thang 1 – Spartan 15 (because 15 reps is supposed to be a good representation of strength, stamina, blah, blah, blah…saw it on a website and it just looked like something cool to do)

  • 75 SSH
  • 75 Seal Jacks
  • 3 x 15 Burpees
  • 3 x 15 Squats
  • 3 x 15 Lunges (Front/Reverse/Forward)
  • 3 x 35 yard Bear Crawl

Added Gorilla Walk to get us back to the beginning

 

Thang 2:  Fun 12 Minute Workout (not quite 12mins but definitely fun!)

  • In 3 mins
    • 25 Goblet Squats (emphasize safe and challenging form)
    • AMRAP Burpees for remaining time

REST 1 MIN

  • In 3 mins
    • 35 LBC
    • AMRAP KB Swings for remaining time (emphasize safe and challenging form)

REST 1 MIN

  • In 3 mins
    • 25 Reverse Alt Lunges  (emphasize safe and challenging form)
    • AMRAP Jump Squats for remaining time

REST

  • In 3 mins – DID NOT GET TO THIS PART OF THE THANG
    • 25 Thrusters
    • AMRAP Bent  Rows for remaining time

 

Thang 3:  Motivators from 10 (moseyed to entrance of library)

 

6MoM

  • Compass Plank

Circle of Trust

We circled up and reflected on the passing of Noonan and then asked the PAX to offer names of those they hold close.  Continued prayers for the Noonan’s family, Bump’s family, Toasted Coconut’s continued knee recovery, Rusty’s BIL, Jeff and for a speedy recovery for our favorite Canucklehead, Poutine.

I gave a shout out to Toady, who was a sudden scratch today due to some needed maintenance.  I reminded all of a Tweet I saw last week about picking up the 6, not only during workouts but outside of workouts as well.  This also includes others…our family, friends, coworkers or someone you don’t even know.

Finished with a positive thought as I saw on Facebook last night that Cold Cut’s niece, Anna Caroline became a big sister as her parents came home with a new baby girl.  It was good to see Anna Caroline smiling and her hair was looking beautiful!

Naked Man Moleskin

Congrats to Handy Manny on 500 posts!!  Bob Ross is not far behind.  Both are true HIMs!

Great push and always a blast leading you all ITG!

-Twilight

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