07/24/2021 - The Citadel - Double Coupon Dora
AO: The Citadel
When: 07/24/2021
PAX:
Number of Pax: 11
Pax Names: Dirty Dancer, Fargo, Five Hole, Handy Manny, Ice Tea, Judge Smails, Nala, S'mores, Sweet Gherkins, Tonka, Weselton,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sweet Gherkins
Introduction
Pre-Blast CITADEL Friday 7/23
3-YEAR MANNIVERSARY
Come help me celebrate by doing a bunch of things I couldn’t do 3 years and 1 day ago, and when I finally said adios to being a Sad :clown_face: Fat @$$.
Bring :coupon: and let’s get it.
Made sure to set two alarms, just in case. Last Friday we had a Fartsacker for a Q…couldn’t be second in a row.
Warm-O-Rama
5:15 — Disclaimer given, modify as needed, check yourself before you wreck yourself.
Mosey around baseball field to path on east side of hill.
Tappy-Taps x12 IC
Grady-Corn x20 IC
Run up the side of the hill
SSH x20 IC
Run down hill to path.
The Thang
Dora 1-2-3-2-1
100 Curls
200 Double-stacked coupons Rocky Balboas
300 Bridge chest press
200 Double-coupon windshield wipers
100 Curls
While partner is doing reps, other runs to hill where there were 3 cones at different distances up the hill.
When doing the 100 rep exercises, go to first cone and do 1 Burpee, run back.
When doing the 200 rep exercises, go to second cone and do 2 Burpees, run back.
When doing the 300 rep exercises, go to third come and do 3 Burpees, run back.
900 reps total, almost all finished.
Run back up hill to where path starts, hold plank for 6.
Down the side path and back to flags.
Mary: 5 minutes to do 50 reps of 5 different core exercises, OYO. All finished in time.
Circle of Trust
During the school year we have a lot of professional development meetings, and usually they involve different teachers sharing ideas/resources/new methods/etc. Lots of great stuff, but if you try to do it all, it’s not going to work. Eventually you figure out to pick one thing that you like, and fully commit to it and implement it, and make it part of what you do.
ITG it can be a lot like that. We can come to workouts 4,5,6,7 times a week and hear different COT’s every day, and hear various stories and anecdotes and advice and words of encouragement, and so on. If you try to do it all, it gets overwhelming, and eventually gets lost. Just like at school, pick something that has meaning to you and commit to it, and use it to make the changes you want.
One thing that I heard a long time ago was from FIB, who I heard say many times that you “can’t out-king your queen”, and that is something I think about pretty much every day. That is a battle I’ve been fighting for a long time — some days I win and some days I lose, but I keep it in my mind and use it to make change.
Recently I heard another saying from Patchouli during Broga, that you need to check with your body and learn the difference between pain and discomfort. I think I feel discomfort everyday I workout, and that’s OK. It doesn’t feel good, but it’s not usually pain, just discomfort, and I think that is where gains happen.
Prayers for the men of F3 Naperville, and their families/friends that are going through various trials. Thankful to have opportunity to be together again this morning. Let us all go out and be good fathers/sons/husbands/friends/co-workers to all that we encounter.
Naked Man Moleskin
It was supposed to rain this morning, so I asked Nala, as SiteQ, to take care of the rain for me — Boom!, he did. Nice and dry.
When we ran to the bottom of the hill, heading back to flags, I found a baseball on the ground and told Handy Manny I’d give him a dollar if he could hit the nearest light-pole with the ball…I still have all my dolla-dolla bills.
We left the flags at about 05:15:30, and S’mores rolled in shortly after that. He chased us to the side of the hill, then to the top, and I thought maybe we could spend the entire morning just moving around and having him chase us…but nah. Then at like 5:25, Dirty Dancer just shows up out of nowhere strolling down the hill. Was walking all over, figured we’d be somewhere.