11/22/2021 - The Citadel - Come out and Play!
AO: The Citadel
When: 11/22/2021
PAX:
Number of Pax: 9
Pax Names: Ball Boy, Clearcoat, Five Hole, Handy Manny, Paper Tiger, Puddles, S'mores, Stay Puft, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Puddles
Introduction
@channel PREBLAST – CITADEL for Monday 11/22/2021 5:15am 👊🏼
Come join me for a great start of Thanksgiving week at The Citadel!
We will stay on pavement mixing up coupon work with some friendly competition full body workout. There will be music to keep us pumped and will be moving non-stop for 45 solid minutes.
No rain in the forecast, but there will be plenty of Puddles!
HC in the thread below ⬇️ and come ready to get stronger together at exactly 5:15am.
🧱✔️
👟 ✔️
🧤 ✔️
Warm-O-Rama
Good Mornings – IC
Mosey half the parking lot
High knees
Butt kicks
Imperial Walkers – IC
Goof Balls – IC
Tappy Taps – IC
Motivators from 7 – IC
The Thang
Thing 1
25 reps each exercise first round. Subtract 3 every round
- 1st cone: Merkins
Bear crawl to 2nd cone
- 2nd cone: Big Boys
Lunges to 3rd cone
- 3rd cone: Squats
Bear crawl to 4th cone
- Plank jacks- shoulder taps
Lunges to 1sr cone
Thing 2
Triple check
Teams of three
PAX1: curls
PAX2: chest press
PAX3: run half loop
Once PAX 3 finishes lap, all rotate
One round = each PAX completes all three stations
Thing 3
Puddle Burner #2
To the tune of “Come Out and Play” by The Offspring (3 minutes long)
SSH to the beat and do a jump (Knees to chest) every time the song says “You gotta keep them separated” and burpee when it says “ come out and play”
Mary:
- Flutter kicks -IC
- Little Baby Crunches (LBCs) -IC
- Freddie Mercuries-IC
- American hammers -IC
- Hold’ em up
Circle of Trust
One of the first things we teach our children is to say thank you. We expect them to say thank you not only when they get something they like but also when they get something they don’t like.
Being thankful for good things is easy, but being thankful for the tough times is the challenge.
It takes a real man to admit you are not in control and to acknowledge the growth that can only happen during tough times. Let’s man up and be grateful not just for the good but also the bad, and also to understand that thankfulness is nothing on itself. When we say thank you we are directing that gratefulness to someone. I know I’m grateful to know that I’m not in control and that there is a God who knows more than I do in the good and the bad!
Naked Man Moleskin
20 degree morning made me extend the warm-o-Rama a little to make sure we were ready for the workout.
Grateful for all that showed up!