11/13/2021 - The Citadel - Hangin out at The Citadel
AO: The Citadel
When: 11/13/2021
PAX:
Number of Pax: 10
Pax Names: CVS, Handy Manny, Iced Tea, Nala, One Bar, Rudy, Stay Puft, Thumb Drive,
DR Names:
Number of FNGS:
FNG Names:
QIC: Clearcoat
Introduction
Pre-Blast Citadel BC
11/13 5:15am Leave the coupons in your trunk and come hangout at the Citadel with YHC tomorrow. We will be mostly running and sprinkling enough leg and back exercises to call it a BC. The goal will be to stay together at all times. Bring some gloves with a good grip and be prepared for all types of terrain. 
HC
Warm-O-Rama
Goofballs IC
Abe Vigodas IC
Imperial walkers IC
Tappy taps IC
Neck rolls IC
Shoulder rolls IC
Grady corns IC
The Thang
THANG 1
Indian run to play ground
Pick your poison. Swing set, pull up bars, ropes
Pulls on my up x 15
Hang on bars 30 seconds
Repeat 2x
THANG 2
Indian Run to far pavillion by Montgomery road
On your 12
Supermans hands up feet up squeeze IC let go after 3 ct
Supermans with arms out at 90 degree angle squeeze back with feet off the ground IC
Superman pull ups with towel pulling apart engaging lats keeping feet off the ground and hold IC
Supermans with arms down palms up feet off the ground IC
Indian Run back to flags!
Made it back right at 6:00
RECOVER RECOVER
Circle of Trust
Shared a quote from my Maxwell daily reader that spoke to me the other day.
“Two natures beat within my breast,
The one is foul, the other blessed.
The one I love, the other I hate;
The one I feed will dominate.”
I felt like many of us can relate to this in different aspects of our lives. I shared with the PAX that my M and I are going through our 2nd round of IVF. Sometimes its easy to give in to those negative thoughts and get discouraged but thats just the foul nature trying to dominate. Feed the right nature.
Prayers for Adelines family, Leadbetter, Rudy and Handy mannys mom
Naked Man Moleskin
Grateful for all the men that came out this morning and decide to get better. Thank you for the opportunity to lead!