10/06/2020 - The Citadel - Burpees and B.L.I.M.P.S
AO: The Citadel
When: 10/06/2020
PAX:
Number of Pax: 18
Pax Names: Barney Fife, Flo, Flush, Handy Manny, HH Gregg, Hot Lips, Judge Smails, Lewinsky, Niners, Paper Tiger, Puddles, Rusty, Sosa, Sweet Gherkins, The Wedding Planner, Thumb Drive, Twilight, Webelos,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
At the 3yr convergence, Flush told me that he wanted to visit the Citadel for a beatdown and wanted to know when I would be Q-ing next…. At the time, I did not have my name on the Q Sheet. Later that day, I got in front of my computer and found an available date…. October 6th…. I let Flush and Webelos know that I took the Q spot and hoped they could join me…. Which they did.
Now I was feeling some pressure to make sure that I gave them a real burner of a beatdown so that they would want to come back out west for more fun and games at the Citadel…. I hope I was successful!
The conditions for the morning were near perfect. There was a slight chill in the air, but not enough to be uncomfortable. As I arrived at the AO, there was Twilight next to his minivan stretching and warming up…. I wonder if that guy ever actually sleeps, or if he just survives on coffee and Icey Hot fumes…. Handy Manny and Flo were there already too, and right behind me was Judge Smails.
I ran over to the Church lot to get things ready for Thang 2 and when I got back there were lots of other dedicated HIMs forming the circle.
But the one person I did not see was Tonka…. As the clock struck 5:15am, and while I was giving the disclaimer, I was distracted by the thoughts of what I was going to put on Slack to bust Tonka’s chops about fartsacking…. I was damn near giddy thinking about it!! But alas, I later learned that he pulled his HC right before the beatdown was supposed to start…. so it wasn’t a true fartsack…. Yes Handy Manny, that is a thing….
Well, enough of this blathering on about nothing…. Let’s get to the workout….
Disclaimer – I am not a professional, I don’t know about your injuries or how to prevent them, you are here of your own free will, so push yourself, but don’t hurt yourself. Modify if you have to.
Giddy-Up.
Warm-O-Rama
As most of my Qs go, we started with a mosey around.
1st WOR – X-Men Trunk Rotations x 10 IC Right and Left
Mosey around the lot
Hillbillies x 15 IC
Arm Circles x 12 F/B IC
Good Mornings x 15 IC
Mosey to the Ball Field Pavillion
Stretches
Mosey back to the Flags
The Thang
Thang 1 – 5 minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
Once the timer goes off, do 10 Superman Burpees together
Mosey to Church lot
Thang 2 – 4-Corner BLIMPS Ladder
Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round.
Round 1 – 5 Burpees
Round 2 – 10 Lunges (each leg is ½)
Round 3 – 15 Imperial Walkers
Round 4- 20 Merkins
Round 5 – 25 Plank Jacks
Round 6 – 30 Squats w/alternating knee strike.
6 MoM
Ambidextrous ABCs
Scissor Kick Leg Raises x 30 IC
Superman to Ironman x 5
Circle of Trust
There were no immediate prayer requests today, so we all took a knee and I said a quick prayer…
We thanked God for F3 and the strength He gives us to get up and show up for workouts. We thanked him for the hardships, pain and suffering in our lives because all of these things give us the opportunity to grow closer to Him… they allow us to let Him join us in the pain and suffering and that is how we build a strong relationship with Him…. How do we know this, because as we look around the circle, the men beside us have become our brothers in arms because we share pain and suffering together during our workouts. The same holds true for our God.
We prayed for the sick and all those who suffer in mind, body or spirit and ask God to comfort them. We prayed for all those that have or will die today, and asked God to welcome them into His loving embrace.
We prayed all these things in God’s Holy Name…. Amen!
Naked Man Moleskin
I didn’t think about sharing this with the Pax this morning, but should have….
I visited my father this past weekend in Pittsburgh and came away with some much needed wisdom that I would like to share….
My dad is 92 years old and can barely walk. He used to be a mountain of a man and now he is nothing but skin and bones. He gets so upset about the fact that he cannot get around like he used. He wishes he was more like his best friend, Jack…. Jack is 8 months younger than my father, but he still drives, plays cards at the Knights of Columbus hall two days a week, plays 9 holes of golf 1 day a week, volunteers at his church and is still active in the Irish American Club of Wheeling, WV…. As my dad was telling me all the things my Uncle Jack still does, he said, “Jack just never stops moving”…. I stopped him and said “That is the secret…. If you want to live a long active life, NEVER STOP MOVING!” So that is my advise to my brothers that will read this backblast….