03/14/2023 - The Citadel - :cit: THE CITADEL BOOTCAMP :cit:
AO: The Citadel
When: 03/14/2023
PAX:
Number of Pax: 4
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Laimbeer
Introduction
Winter has returned. So it’s time for a winter style workout to keep PAX warm. Bring a coupon or sandbag and shoes to mix it up.
In honor of our retired 1st F Q….Vest up (if you want) , bring something that makes you uncomfortable and GET SWOLE!
Warm-O-Rama
SSH IC 20
Arm Circles IC 20
Good mornings IC 20
Michael Phelps IC 20
Calf Stretches OYO
The Thang
Carry that weight on a pearls on a string along the lake. Chest, back and shoulder day all the way. Spoiler alert…it sucked.
Mary-
Bent over rows-Ring of Fire, reverse RoF
Merkins Ring of Fire, reverse RoF
Chest press Ring of Fire, reverse RoF
Internal shoulder stretches
Rotator cuff stretches
Circle of Trust
Everything is always about Motivation. I’m motivated to do this or that. I’m not motivated to do that run or workout. I’m not motivated today so I’m going to fartsack. I’m tired and lack motivation so I don’t want to do that activity with my kids.
In reality, Discipline is king and trumps Motivation very time. Discipline gets you out the door when you aren’t motivated. Discipline gets you to make the workout. Discipline gets you to take up the activity with your children when you are tired.
Discipline>Motivation
Naked Man Moleskin
We had 4 guys today show up. I asked them to carry the weight down the trail and all worked hard. There was no mumble chatter past us crossing the HS sports fields because it was intense.
YHC, vested up and carried a #60 sandbag and I was gassing towards the end. Discipline>Motivation definitely came into play. I had to push myself to the finish line, via discipline.
We did a lot of PT on this jog and none of the PAX complained one bit about the workout. It was a great morning to be alive.
Also, during the workout I spotted some other fun activities I’d like to do on another Q. Stay tuned for it 🙂