01/22/2021 - The Citadel - Curls for the Girls
AO: The Citadel
When: 01/22/2021
PAX:
Number of Pax: 21
Pax Names: Augustus Gloop, Ball Boy, Clearcoat, CVS, Five Hole, Glenn, Half Price, Handy Manny, Lewinsky, Muggsy, Puddles, RoachCoach, Rusty, Serena, Squeaky Clean, Sweet Gherkins, Thumb Drive, Tonka, Wide Right, Zima,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Aladdin
Introduction
The Citadel 1/22/2021 0515I don’t have much planned YET but one thing I know is this is gonna be the vibezzzzz. Come out for a good time, probably minimal running cause legs are 
but then again probably not. Bring your coupons and a good attitude as we embrace the suck together. HC in the 
SYITGWarm-O-Rama
Monkey See Monkey Do
Run in place
Run right turns then left
High Knees run in place
Line Jumps
Abe Vigotas IC 10
Tappy Taps IC 10
Neck Rolls SC 10
(I was so excited to try Sparkler’s WoR he did at BD @ The Ridge this past Tuesday) During AAR CVS made a great point of maybe warming up upper body when coupon work for 40 minutes, NOTED and thank you for the feedback brother)
The Thang
Thang One
“Curls for the Girls” beginning with 100 reps and descending by 10 each exercise. When done with OYO reps help the 6, continue the exercise, or hold plank before moving onto the next exercise. We will move onto the next exercise once all PAX complete their reps and the 400 m run around the perimeter of Church parking lot.
100 arm curls
90 chest press
80 bent over rolls
70 standing chest press
60 overhead press
50 Dark Tower chest press
40 tricep extension
30 coupon dips
20 merkins
10 blockees
(I had a Thang Two planned yet I was confident we wouldn’t get to it, if we focused on form and not speed. Before getting started I vocalized to the PAX no crappy speedy reps. Far from perfect form yet I’m sure it’s a lot better when we’re intentional about it. We finished our tricep extension @ 0557)
Mosey back to the flags
Mary
Finger Tip plank till 0600
(Saw this on Muggys BB last week when he Q’d @ The Complex last Saturday. RR = rip off and duplicate, no shame in my game. Copying isn’t the hard part, Leading the Q is what most of us fear me included. I asked the PAX to look to their right and left in order to call out a HIM not holding proper form. I didn’t hear anything so I think we all held our weight)
Circle of Trust
I recently stubbled across “As a Man Thinketh” by James Allen (book) while searching for another book. Something told me to stop reading my other books for a couple days and knock out this quick read again. I’m glad I did. IMO that’s a book I must read a minimum of once a year, yeah it’s that good. I could talk about it’s teachings for hours instead I only covered page 1.25 of chapter 3 titled Effect of Thought on Health & the Body. I was able to find this online to share with all of you below.
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“The body is the servant of the mind.”
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The body is the servant of the mind. It obeys the operations of the mind, whether they be deliberately chosen or automatically expressed. At the bidding of unlawful thoughts the body sinks rapidly into disease and decay; at the command of glad and beautiful thoughts it becomes clothed with youthfulness and beauty.
Disease and health, like circumstances, are rooted in thought. Sickly thoughts will express themselves through a sickly body. Thoughts of fear have been known to kill a man as speedily as a bullet, and they are continually killing thousands of people just as surely though less rapidly. The people who live in fear of disease are the people who get it. Anxiety quickly demoralizes the whole body, and lays it open to the entrance of disease; while impure thoughts, even if not physically indulged, will soon shatter the nervous system. Strong, pure, and happy thoughts build up the body in vigor and grace. The body is a delicate and plastic instrument, which responds readily to the thoughts by which it is impressed, and habits of thought will produce their own effects, good or bad, upon it. Men will continue to have impure and poisoned blood so long as they propagate unclean thoughts. Out of a clean heart comes a clean life and a clean body. Out of a defiled mind proceeds a defiled life and corrupt body. Thought is the fount of action, life and manifestation; make the fountain pure, and all will be pure. Change of diet will not help a man who will not change his thoughts. When a man makes his thoughts pure, he no longer desires impure food. If you would perfect your body, guard your mind. If you would renew your body, beautify your mind. Thoughts of malice, envy, disappointment, despondency, rob the body of its health and grace. A sour face does not come by chance; it is made by sour thoughts. In short, take negative thoughts captive. Acknowledge them but don’t give them a home. Every man will decipher based on his standards yet have a standard none the less so you have to measure against. Be optimistic, expect the best, believe you can win. Negative thoughts attack us every second of everyday or maybe just me. The thoughts are there yet I don’t let those mofos grow roots as I weed them out as soon as I recognize it is a thought that only comes to steal, kill or destroy. The more I work at this the better control I have of them. It’s a lifelong practice si se puede! Spanish for Yes, you can!
Prayers for Clear Coat and his M, Mr Miyagi’s family, thanked God for watching over Parks and Rec’s family, Tonka’s friend Jim, and all the victims of the senseless crimes specifically of the car jacking shooting share on 3rd F channel.
Final Prayer
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Naked Man Moleskin
I shared a funny story with the PAX as we were going over announcements regarding the upcoming Soccer match against Crossroads (we better SMOKE them). When I was in 3rd grade my mom went to the Fox Valley Park District and signed me up futbol. All excited I show up to practice with my new cleats and shin guards only to find out it was Football LOL. Mom says now what? I said F it we’re already here I’ll give it a whirl. Turned out to be an awesome experience and I played for 3 years. After my first year I did ask if I could upgrade to football cleats as I was still rocking my soccer shoes.
Today I was most proud of two things.
The first was the effort and tenacity by Zima and CVS during those 400m runs. They were pushing! PAX had to SSH until all PAX where in and they didn’t disappoint.
The second was the fact that NO ONE FARTSACKED!
Solid efforts all around. I love when we work together as a unit, today we did that. None of that forget the 6 BS. We’re only as strong as our weakest link. We all live or we all die mentality (figure of speech, relax).
Glenn is another silent assassin. Such a KILLER yet so Humble. An inspiration for sure.
I didn’t recognize Five Hole so I asked him his name, learned who EH’d him and let him know we were happy to have him back out ITG. He did great BTW. Good work brother! Keep at it!
The EC Crew was on one! Check out Curds, Ball Boy’s and Glen’s strava. Other HIM’s also putting in OT.
Serena with the new kicks, I see you bro.
Blessed to post with RC twice in one week!!!
Lewinsky said he liked the Q as we were running our last few laps. Thank you!
Handy Manny being the MACHINE that he is.
Muggys with his BUILT in vest making sure we held THE STANDARD (side straddle hops, I heard you and was like oh shhhh)
Puddles, Half Price & Squeaky Clean I’m looking forward in getting to know you more.
Sweet Gerkins you’re a hard one to read yet I hope you had a good time.
Thumbdrive getting that EC around the lot before the party.
Clear Coat way to keep posting!
Gloop, WR and Rusty always a pleasure posting with you fine gents.
Tonka my boy! Thanks for being another great example of a true HIM we can all follow. I appreciate you brother. Thanks for having our SIX.
Signing off…
See you @ the TOP!