06/16/2020 - The Citadel - Citadel 6/16-Payload of Pain ITG Version
AO: The Citadel
When: 06/16/2020
PAX:
Number of Pax: 13
Pax Names: Enron, Flo, Handy Manny, Harley, Lewinsky, Nala, Rusty, Smokey, Sweet Gherkins, Tonka,
DR Names:
Number of FNGS: 2
FNG Names: Serena, Lumbergh and S'mores
QIC: Tonka
Introduction
YHC has begun marathon training and the last thing I felt like doing was running. Even if running was sprints or hill work. So to the drawing board to provide the PAX an adequate calorie burn and strength gain.
Welcome to the Payload of Pain
Warm-O-Rama
Warm up
Neck roll left X10
Neck rolls right x10
Arm circles x10 forward and backward
Toy Soldier x15 IC
SSH x x20 IC
The Thang
Thang 1 Burpee school-All variations x 10
Beginner
Basic
SSH
Dive bomber Merkin
Mountain climber
Hand release Merkin
T Merkin
Hulk Smash
Spider-Man
Modified Blockee-pushed out then up
Thang 2 Timed Workout-Superset the exercises 45 seconds for exercise A then 45 seconds for B for 3X each pairing. 45 Seconds rest in between pairings
Pairing 1-Overhead Press and RDL
Pairing 2 Coupon Swings/Goblin Squats
Pairing 3-Bent over Rows/Prisoner Bonnie Blairs
Mary
Manny Pacquiao Ab-5:15 total of ab work without rest. Each exercise 15 seconds.
Circle of Trust
Named our two FNGs. Welcome Lumbergh and Serena.
YHC has recently been instructed to have some days logged in the office for the first time in 3ish months. Reflected a little bit yesterday on the past three months. YHC has enjoyed the time spent with my M and YHC. Actually I believe we have grown closer as a family. The PAX were challenged to go home give their Ms and 2.0s a kiss and tell them you loved them. In the end they are part of the reason we are doing all of this anyway.
Prayed for YHC’s friend, who is facing a difficult time right now and all requests held in our hearts.
Naked Man Moleskin
Naming FNGs is one of the most enjoyable things we do. YHC is not good at it and am a “work in progress.” Thank the Sky Q for Enron and Lewinsky as we were able to properly name Lumbergh and Serena.