12/04/2021 - The Citadel - Exploring the garden
AO: The Citadel
When: 12/04/2021
PAX:
Number of Pax: 6
Pax Names: CVS, Handy Manny, Judge Smails, Nala, Stay Puft,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Clearcoat
Introduction
“Are you a gardener in a war or a warrior in a garden?” Come find out tomorrow and get your Saturday off to a strong start at the Citadel with YHC tomorrow. We will be going off road, firing up the legs and exploring the garden for the most part. No coupons will be used but you will need a headlamp.
HC in the 🧵👇🏽
Warm-O-Rama
F3 is
Free
Open to all men
Peer led in rotating fashion
Held outdoors rain or shine
Ends in circle of trust
I am not a professional you are here of your own free will. I have no knowledge of any injuries modify as needed. Iye!
Smurfinators from 7
High knees IC
Tappy taps IC
Imperial walkers IC
Abe vigodas ic
The Thang
Mosey over to the pavillion
Thang 1
3 sets on my up/down
Step ups with high knee at top squeeze
Single leg squats with leg on bench
25 20 15
Thang 2
Mosey to the west side (steep side) of the hill.
We are going to mosey from cone to cone and complete exercises at each one. Staying together as a pack on my up or down. Increase by 10 on 2nd round.
10 squats on my down at the base of the hill
run up hill
10 lunges each leg on my down at the top of the trail
mosey about 25 yards south towards smooth side of hill
10 burpees on my down
mosey another 25 yds south
10 homer to marge on my up
mosey to the base of the hill
10 side lunges each leg on my down
mosey around to the other side of the hill where we started
repeat +10 reps at each cone
3rd time around slingshot run same loop without exercises and return to flags
Called a jailbreak when we got to the lot
Mary
Mountain climbers IC
Dying cockroaches IC
LBCs IC
Box cutters IC
Circle of Trust
CoT on how we can get caught up in the hustle and bustle of life and the need for slowing down and paying attention to your interactions. You never know who’s having a rough day and just by asking how they’re doing can brighten up their day. The other day I was taking a car out of the booth when the garbage man pulled up to turn his truck around and pick up our dumpster. I see this man every Tuesday and always wave hi but today I asked him how he was doing and we had a nice conversation out of it. I learned we’d been on his route for 20 years and he was getting ready to retire next year.
Prayers for Dorothy, Handy Mannys mom. Tiny bubbles, Abby, Bob Ross’ friend and those going through the blood drive this weekend.
Naked Man Moleskin
That hill wasn’t ready for us this morning. It was only 6 of us but we came out and made our mark on that hill. Nala lead from the front keeping the pace going strong. Keep that dump truck trucking! Handy Manny didn’t even break a sweat he knocked out those 20 burpees without breaking a sweat! Hope you liked those smurfinators! Judge Smails came in strong with the mumble chatter and didn’t get tired! Every time I see him he looks like he’s down 10 lbs, great seeing you sir. Stay Puft brought the energy to this one! He had an EC run and was still singing and pushing the pace. We had to tell him to slow down the pace on the slingshot run to keep the group together. I love it. Looking forward to your VQ brother! CVS with the all star site Q duties. Thanks for running the hill with me to scope it out before the BC. My goal for this one was to keep us together while firing up our legs from all angles. Shout out to Sparkler for showing us that slingshot run at La Luz that one rainy black diamond day, it’s become one of my favorite ways to keep us pushing each other. Also, shout out to Mr Miyagi for showing us those smurfinators at the Citadel the day he opened up the dojo, they definetly got our legs warmed up!
Much love,
Clearcoat ✌🏽