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.

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