07/26/2022 - The Citadel - Four sided Triangle
AO: The Citadel
When: 07/26/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Preblast Citadel – Tuesday 7.26.22 0515
Grab your coupons and get ready to move around a bit. We’ll work the legs and cardio on the 
, with plenty of stops for upper body and core focused PT.
Calories will be torched. Drop your 
in the 
and let’s GOOOO!
YHC arrived at the AO just before 5am. Spent a couple minutes finalizing thoughts, and got out to greet pax as they arrived. It was cool and damp. Good weather for a beatdown.
5:15 rolled around, core principles were shared along with the disclaimer and off we went!
Warm-O-Rama
40 SSH in cadence – increasing speed every 10
10 Tappy Taps in cadence
Mosey halfway around the lot to warm up the shoulders with:
15 arm circles forward, 15 backward, 15 seal claps, 15 grady corn all in cadence. Recover at the end.
Right/Left shoulder stretch
Mosey the other half around the lot and over to the coupons.
10 Abe Vigotas
Grab the coupons and mosey to the area between the outfields. Ran under the trees along the way over there – seems like the park district needs to trim these things up. YHC made it just find, but I’m sure Urban Cowboy, Puddles and Squeaky Clean had to duck.
Get a quick 10 count from Puddles and got ready for Thang 1
The Thang
Thang 1: 4 Sided Triangle
Leave the coupons and run up the side of the hill:
10 Merkins on YHCs command, run down the hill toward the path:
15 Big Boys on YHCs command, run to the coupons:
20 curls on YHCs command, run up the side of the hill with coupons:
20 skull crushers on YHCs command.
This was round 1 – next 2 rounds pax did OYO, moving the coupons forward one station between 3rd and 4th exercise each round (hence 4 sided triangle). After finishing skull crushers back where the coupons started hold plank till the 6 was in (only about 30 seconds of plank for the first one done).
Thang 2: another 4 Sided Triangle
Leave the coupons and run up the side of the hill:
5 Diamond Merkins on YHCs command, run down the hill toward the path:
10 Crab Cakes in Cadence (works out so each leg is a half rep), run to the coupons:
15 Overhead Press on YHCs command, run up the side of the side of the hill with coupons
15 Bent Over Rows on YHCs command.
Again, this was round 1 – next 2 rounds pax did OYO, after finishing bent over rows where the coupons started hold plank till the 6 was in (again, only about 30 seconds of plank for the first one done).
Thang 3: time killer!
We wrapped up a couple minutes earlier than planned, so let’s kill a couple minutes. 2 rounds of 20 dips by the bleachers, then 20 curls where the coupons were. Run back and forth between each.
Grab the coupons and mosey back to the flags for…
Mary:
15 Freddy Mercurys in cadence
15 Flutter Kicks in cadence
15 swimmers in cadence
Downward dog to stretch the calves, alternating runners lunges to stretch the hip flexors
Recover Recover
Circle of Trust
YHC has been doing a lot of travelling recently – first a 2 week work trip, then after 2 nights at home, a 2 week family vacation.
Both trips were good teachable moments:
1st – find joy in your job – you may not like everything about it, but find the aspects you enjoy and hold on to that. Life is too short to dislike the whole day at work.
2nd – spend quality time with the family – a 2 week vacation may not be possible (I’ve never been able to pull it off before) but find ways to spend quality time with the 2.0s. Make memories with them, even if it’s just playing catch in the evening after work.
Prayers were said, thanking our Maker for the beautiful day. I’m also thankful for the men who push me to get stronger, and trust me to lead them in a workout. Prayers were said for the continued war in Ukraine. May it end soon.
Naked Man Moleskin
It’s been a minute since YHC Qd, and it felt good to lead again. I’ve said it before, I’ll let myself down 10 times before I let others down, so it’s good motivation for me to get up and get after it when I feel like sleeping in.
YHC had a rare opportunity to appreciate being short. Running today, there were definitely opportunities to duck – first under the trees by the pavilion, where the branches seem to be growing down, and second on the path up the side of the hill – a branch was the perfect height for me to not duck.
It was good to see some of the regulars at the Citadel, but also nice to meet Urban Cowboy, who is on a world tour this week. YHC should try to get over to the Bear sometime to see some of the pax I never run across.
Hakuna Matata
-Nala