04/21/2022 - The Citadel - :f3: PRE-BLAST CITADEL BDBC :black_circle::gem: :f3:
AO: The Citadel
When: 04/21/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Laimbeer
Introduction
Come join YHC as we focus on leg strength to turn gazelles into stallions.
Bring trail shoes, head lamp, coupon, and heart to go non-stop. Let’s go…
Warm-O-Rama
SSH IC 25
Arm circles IC both ways 20
Good mornings IC 20
The Thang
Coupon carry to north base of Mt. Citadel.
Thang 1-
Three rounds each exercise up and down. 10 count-blockees bottom/burpees top. 20 count incline merkin bottom/merkin top. 30 count coupon squat bottom/air squat top. Pick up the 6.
Coupon carry over the hill to south side.
Thang 2/15MoM-
100 yards and Crawlin’. Bear crawl to each cone then core exercise IC on Q count for 20. 10 cones, 10 yards apart in total. Straight burner!
Circle of Trust
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” -Derek Jeter.
This quote popped up on my Facebook timeline from April 14, 2013 and I knew immediately I would use it today for my first BD back from a pulled hammy a month ago.
I told the PAX that this can be applied to us in F3 and in this group here today even. There are men here today that are faster, in better shape, and stronger. Better athletes even. But there is never any excuse for anyone working harder than you…ever.
As Bassmaster and I were loosening up and getting our gear together pre-workout, a gentlemen in a Groot Sanitation truck pulled up in the lot, exited and asked Bass and I if our group was Christian. I told him we come from all walks of life, but that largely we are Christian.
The gentlemen, I believe his name was Greg? stated that there was a Planned Parenthood by our location and he asked that we pray for their souls and their cause. Greg is pro-life.
When we introduced ourselves, the look he gave Bassmaster when he said, “Bassmaster”…haha.
I respect the man’s berries. Clearly he sees us out there in the morning working out, kneeling, praying. We added him in and his request in our prayer.
I also requested that we operate as the vessels that God intends us to be for the Lord’s plan. Amen.
Naked Man Moleskin
Man, this crew put in work! It had been a month since I attended a BD and I thought I was still in shape. Not BD shape. I was one of the last guys the entire time.
Give it up for Putt Putt, working hard to accelerate. Then showing off the beach body at CoT after. Putt Putt, you are just about Centennial Beach ready, bruh.
Bassmaster knows one speed, the throttle down. That goes for Gordon’s, too. Who actually beat out Bass on the Thang 1 hill repeats. But what do you expect when a guy has calves the size of small children’s heads.
Sam Walton welcome back to BD life. Hopefully today didn’t cause your recovery to have issues.
Ball Boy…well…you’re Ball Boy so, whatever.
Bush Push, thank goodness you have guys covering the flag for you. Did you ever do the penalty burpees?
Baby Hands…I have coined a new core exercise. “Baby Hand Big Boys”…when on a hill you do Big Boys inverted. They absolutely suck. Coming to an AO near you. You’re welcome.
Clear Coat you helped me develop this Q a few weeks ago on a test run at a 0515 BC then showed up to see it through at the BD. Thanks for the assist. Need you at more 0500 workouts, brother.
Remember…no excuses.
Laimbeer