12/24/2021 - The Citadel - Ghost of Christmas Past Make Their Visit
AO: The Citadel
When: 12/24/2021
PAX:
Number of Pax: 6
Pax Names: Ball Boy, Five Hole, Muggsy, Nala, Stay Puft, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Stay Puft
Introduction
Ho ho ho. Christmas came early and I’ll will be Q this morning. Bring your gloves, coupons, and shoes. We will be staying in the parking lot.
There will be a little bit of everything in this workout.
Warm-O-Rama
Mosey run to to each station. At each station we did one of the following workouts:
- Side straddle hops X 10 IC
- Tappy Taps X 10 IC
- Arm circles forward X 10 IC
- Arm circles backward X 10 IC
- Imperil Walkers
- Hamstring Stretch each side for a 10 count
- Deadman Stretch (Back at starting point)
The Thang
AYO workout for 35 minutes.
Fireman carry your coupon to the next station, run a lap around the parking lot (1/8 of a mile) then proceeded to do the workout at the station. There are six stations:
- Lunges w/o coupon X 12 (Each leg is half)
- Curls with coupon X 12
- Overhead Lift with Coupon X 12
- Squats with Coupon X 12
- Chest Press with Coupon X 12
- Windshield Wipers X 12 (Each lift over coupon is half)
After 33 minutes or after (Pax completed Two laps) Pax completed the following workouts:
- Bear Crawl half of parking lot
- Crabwalk back to start
- Switch between high plank and low plank on Q’s call.
Mary
Light Yoga Stretch for 5 minute
- Two Cat Cows
- Downward Facing Dog
- Moved to Three Legged Dog on Right Leg
- Took Right Leg in air and moved to opposite elbow
- Move back to Three Leg Dog
- Took Leg in air and moved to opposite elbow
- Runners Stretch
- Pull up in air
- Modified pyramid pose
- Move to simple twist
- Merkin
- Back to Downward Facing Dog
- Moved to Three Legged Dog on Left Leg
- Took Left Leg in air and moved to opposite elbow
- Move back to Three Leg Dog
- Took Leg in air and moved to opposite elbow
- Runners Stretch
- Pull up in air
- Modified pyramid pose
- Move to simple twist
- Merkin
- Back to Downward Facing Dog
- Stand up
- Stretch in Air
Circle of Trust
The Point:
Keep learning from the past, and don’t always feel the need to reinvent the wheel.
Prayers:
Pray for All Pax who contracted COVID or who might contract COVID. Pray for speedy recovery and a low spread to our family and friends.
Naked Man Moleskin
To think about the past I made a playlist of rock bands covering rock bands we worked out to. Playlist can be found at: https://music.apple.com/us/