01/04/2022 - The Citadel - Citadel BC
AO: The Citadel
When: 01/04/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sweet Gherkins
Introduction
New Year’s Resolutions to post every Tuesday at the Citadel are still alive and well!
We’ll do just enough coupon work to get that swole feeling, just enough running to get that heartrate pumping, and just enough core work to feel ready for beach season.
:coupon: needed and plan on dry pavement whole time.
Warm-O-Rama
High Knees x20
Good Mornings x10
Grady Corns x20
OYO Stretching
The Thang
Start at SE corner of church lot. Do 1 exercise followed by run around around first row of lot. Each round add 1 more exercise and run around 1 further parking row.
Exercises:
10 hand-release merkins
20 swinging lunges
30 curls
40 american hammers
50 chest presses
60 flutter kicks
70 lbc
This got us to end of lot, doing full laps.
Due to time, we did the last 3 exercises all together, then ran 1 final full lap.
80 4-corner jumps
90 rocky balboas
100 ssh
Mary:
stretching — up/down dog, child’s pose, runner’s stretch
Circle of Trust
Been regularly coming to F3 workouts for about 3.5 years, and consistently been doing 5 workouts a week for 2 years…my routine is established. Missed monday and tuesday last week from being out of town, posted on wednesday but hurt my back, so took a few days to rest/heal. Having a few extra days to sleep in 3+ hours more than usual was reeeeeeeally nice, and really tempting to do for a few more days. I have a solid routine, but just a few days off can make it really easy to slip out of that routine. Every day we get up and show up is important and matters a lot. The commitment to follow through and get out in the hot of the summer and cold of the winter matters, and every day we do it is a win. Never underestimate what it means to get out of bed every morning.
Prayers for Handy Manny and his family, and for all PAX carrying weight on their body/mind/soul/heart.
Naked Man Moleskin
As we added exercises and lengthened the running, we moved our coupons along the south side of the lot. When we were on our 6th lap around the lot, a garbage truck pulled in to get the church dumpster. We had just finished with coupons and moved to the next row, just passed where the garbage truck was going to turn. There were some nervous looks back from across the lot as we watched to see where it was going, but our coupons were safe by one row.