01/25/2022 - The Citadel - Burpee Builders
AO: The Citadel
When: 01/25/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Rusty
Introduction
Hello, and thank you for clicking on the link to read this Backblast! If you are reading this, then I must have survived the frigid temperatures on this Tuesday morning at the Citadel…. Unless I didn’t survive and someone else thought it important enough to memorialize the workout that did me in…. Something to ponder as you continue reading….
It was a cold morning with “real feel” temps of -8 degrees, but there wasn’t any wind, so it didn’t feel too bad. I had 5 other resilient HIMs join me for the workout. Stay Puff was the first to arrive and he ran a couple laps around the parking lot before we got started. Next to arrive was Puddles, he is my Site Q for the day and after planting the flag, he did a quick walk around the area to check for ice patches…. SAFETY FIRST!! Then came Nala, 5 Hole and One Eye Willy…. As they emerged from their cars, I could see that they were ready to get the show started, so off we go!
I gave a quick disclaimer and then we started moving….. Read on to learn what we did….
Warm-O-Rama
Mosey around lot stopping at different spots for WoR
WoR (10 Min)
Motivators from 5
Good Mornings x 15 IC
X-men Trunk Rotation x 10 IC R/L
Rusty Moroccan Nightclubs x 20 IC
Bent Arm Chest Stretch x 15 IC
Motivators from 5
The Thang
Thang 1 – Parking Space Burpee Builder Ladder (15 min)
At first parking space line drop and do 1 burpee
Lunge walk forward 2 spaces
Drop and do 1 Body builders (8 count burpee w/plank jack)
Lunge walk forward 2 spaces
Drop and do 1 Body Bag Builders (10 count burpee w/ plank jack and mountain climber)
Lunge walk forward 2 spaces
Drop and do 1 Body Bag Builder Plus (12 count burpee w/PJ, MC & kick through)
Lunge walk forward 2 spaces
Drop and do 1 Body Bag Builder Plus Plus (14 count burpee w/PJ, MC, KT & Shoulder Taps)
Reverse direction and Repeat back to start line, adding one rep to each Body Builder
We made it through 3 rounds before time was called.
Thang 2 – Parking Space Suicides (15 min)
Starting at Street end of lot, run to first parking line, perform exercise, run back to start, perform 5 Burpees. Run to 2nd line, perform exercise run back to start, perform 5 Burpees, continue to end of lot.
Exercises:
Line 1 – 20 Squats
Line 2 – 20 Big Boys
Line 3 – 20 Alternating Leg Raise Merkins
Line 4 – 20 Lunges (each leg = ½)
Line 5 – 20 Leg Lifts
Line 6 – 20 Isometric W Extensions
Rinse and repeat, reducing exercises by 5 reps with each round, but continuing to do 5 Burpees at the start line.
6 MoM (5 min)
Big Boy Pickle Pointers x 15 IC
Scissor Kicks x 20 IC
Oblique Crunches Right Side / Left Side x 15 IC each side
Standing Hamstring Stretch x 10 IC
Circle of Trust
After thanking the men for joining me today, I congratulated them for (1) HCing to the workout and (2) getting out of bed and showing up. Committing to workouts in extreme conditions builds internal and external strength. Yes, the body gets stronger, but more importantly, so does the mind! I have been told by several Special Forces operators that, while the physical training is hard, they are really training their minds to overcome difficult circumstances. So I challenged the men in the circle to keep on pushing and to encourage others to get out and push their minds and bodies too!
We prayed for Stay Puff as he embarks on starting a new business. And we prayed for all those people in our concentrica that are suffering in mind, body or spirit. We asked God to send His Spirit upon them to provide healing and comfort. We thanked God for the strength He gives us to do the hard things so that we can become better men for our families, friends and communities.
We asked for all of these blessings in God’s Holy Name….. AMEN!
Naked Man Moleskin
When I got home this morning, my M asked me how cold it was and how it went…. My simple, and truthful, answer was….. It wasn’t that bad…. And I guess that is something to consider…. The massive wall of doubt and fear that our minds can build BEFORE “the event” is usually knocked down and seen to be nothing at all AFTER “the event”. It does not matter what “the event” is…. a workout, a tough situation at work, a confrontation with someone…. whatever it might be… Face it head on and afterwards you can say… It wasn’t that bad….
Until next time…..
I am Rusty and we are F3 Naperville!
NEVER STOP MOVING!