06/26/2021 - The Citadel - Dodged the Rain!
AO: The Citadel
When: 06/26/2021
PAX:
Number of Pax: 5
Pax Names: DJ Sump Pump, Handy Manny, Iced Tea, Nala, Parks and Rec,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Signed up to Q this workout, knowing YHC was working a bunch over the weekend, so Qing would be the best way to avoid a fartsack, or other excuse to not get ITG.
Looking at the weather report Friday evening, YHC was regretting the choice… and was cobbling together ideas to keep us under the cover of the entrance to the library to dodge the lightning…
Alarm went off at 4:30, and to YHCs surprise, there was no rain, so ditched the speaker, and planned to move about the AO.
Arrived a bit before 5, and got a few cones set up in the soccer field. Made it back in time to see Parks and Rec pull in.
After a few minutes a couple more PAX arrived. 5:15 rolled around, core principles were recited, and disclaimer was mentioned, then we were off!
Warm-O-Rama
20 SSH in Cadence
10 Tappy Taps in Cadence
10 Arm Circles forward, 10 Arm Circles Backward, (keep arms up) 10 Abe Vigotas, 20 Seal Claps.
Mosey to the soccer field behind the church for Thang 1
The Thang
Thang 1:
Dora – Partner up, exercises were 100 Lunges, 100 Squats, 100 Bobby Hurleys. While partner 1 exercises, partner 2 bear crawls between cones 1 and 2, then runs to cone three. Turns around, runs back to cone 2, then bear crawls to cone 1. Flapjack, rinse and repeat until exercises are done.
Thang 2:
Indian Run up and over the hill and back to the coupons
Thang 3:
Lazy Dora (of sorts). For this we worked in a group and finished together.
One of the “partner ones” called out the reps until 25 were reached, then one of the “partner twos” called out the reps until 50 were reached, and so on until 100 total reps were done. All Pax did exercises together, and all took turns calling out reps.
Exercises were:
100 merkins, while one partner did exercises, other partner held plank.
100 overhead presses, while one partner did exercises, other partner held John Cusack
100 Squats, while one partner did exercises, other partner held squat
100 Curls, while one partner did exercises, other partner held arms at 90 degree bend.
Mary:
25 Big Boys
25 LBCs In Cadence
25 Heel Touches In Cadence
25 Manatees In Cadence
Circle of Trust
Just a prayer – Thank you for this day, and the ability to get out ITG to get better. Thank you for the support of my fellow PAX. Thank you for the weather, that we were not confined to a pavilion. TAPs for Rusty.
Our Father
Who art in Heaven
Hallowed be thy name
Thy kingdom come
Thy will be done
On earth, as it is in Heaven.
Give us this day, our daily bread
Forgive us our trespasses
As we forgive those who trespass against us
And lead us not into temptation
But deliver us from evil.
Naked Man Moleskin
Glad that we had an opportunity to get out this morning, and the opportunity to lead. I liked the Lazy Dora, but think I need to have more pax come out for that to really work right. I look forward to trying something similar again, but with a better explanation so it comes off better.
thank you DJ Sump Pump for the pinch hit on SQ duties!
Hakuna Matata
~Nala