08/20/2021 - The Citadel - Happy Friday! Let’s run with pavers!
AO: The Citadel
When: 08/20/2021
PAX:
Number of Pax: 10
Pax Names: Ball Boy, Fargo, Half Price, Handy Manny, Ice Tea, Judge Smails, Nala, Puddles, Sweet Gherkins, Thumb Drive,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Saw on Wednesday there was an opening on Friday at the Citadel – figured YHC hasn’t had a chance to play with pavers for a while so I grabbed it and started putting a plan together.
Arrived a couple minutes after 5, and there were quite a few PAX already there.
Took a couple cones over to the hill to set up for the thang and jogged back to the lot to get started – sweating already, humid day!
The rest of the pax arrived, it was a good crew. Thumb Drive must have been watching the seconds tick down because at 5:15 on the nose he called out the time, so YHC recited the core principles and disclaimer and off we went.
Warm-O-Rama
30 SSH in cadence (increase in speed every 10)
10 Tappy Taps in cadence
10 arm circles forward/10 backward in cadence
Capri Lap
10 Abe Vigotas in cadence
We then moseyed our way over to my car, PAX were instructed to take 2 pavers to from the back. Once everyone had their equipment, we lined up and did an indian run to the base of the hill (not the steep side) to get ready for thang 1.
The Thang
Thang 1:
DORA – 100 Overhead Press, 200 Squats, 300 Overhead Tricep Extensions
While PAX one did exercise, pax 2 ran. For the first exercise, they ran to the first cone, for the 2nd two exercises, they ran to the second cone.
Oh…. and pax held their pavers the whole time to get a nice burn in the forearms and biceps, so no putting them down for thang 1.
Thang 2:
Burpee Ring of fire… only problem was, we were on the wrong side of the hill, so we did an indian run up the hill, and moseyed down the steep side to circle up. Each pax did 3 burpees, while plank was held by other pax.
Thang 3:
Jack Webbs in the parking lot… only problem was, we needed our pavers again, so we indian ran to our pavers, grabbed them, then indian ran back to the lot and circled up. Jack Webbs to 5/20 were done with pavers.
Mary:
20 LBCs in Cadence
10 LBCs with legs to the left, 10 with legs to the right
20 Swimmers in cadence
Hold plank – left leg up for 10 seconds, right leg up for 10 seconds, left arm up for 10 seconds, right arm up for 10 seconds.
Hamstring/Quad/Shoulder Stretches to wrap things up.
Circle of Trust
Seems like a lot of schools are back this week. Always a stressful time for kids and teachers, but this year a bi more than usual – wear a mask, don’t wear a mask, etc. Thank a teacher in your life, they are doing an awesome job.
Prayers were said, with special prayers for Iced Tea’s friend suffering Leukemia, Sun Devil’s family, and Toady as he’s recovering.
Naked Man Moleskin
This one came together a bit more last minute than I would have liked, probably in part because it was picked up a bit late, so hadn’t really wrapped my head around it, but was happy with the way it turned out – thank you for the AAR and encouragement. I will be more conscious about keeping runs tight!
Thank you everyone for coming out –
Fargo, it’s amazing to see the progress you have made over the last year, way to set an example!
Judge Smails, thanks for the encouragement, I try to make them suck and try to put together burners, selfishly, it’s what I need, but glad you enjoy it too.
Sweet Gherkins, you’re one of those teachers that needs to be thanked – thank you for the work you do to shape our next generation.
Half Price, thanks for coming out, I’m chasing you, so thank you for the target.
Ball Boy, good luck with the bees! If you spray, you can surely outrun the aftermath…
Puddles, thank you for coming out – glad you are not allergic to early morning workouts, we are definitely better with you in our midst.
Iced Tea, you are still setting the example for rookie of the year (or whatever Goldberg is calling it). Thank you!
Handy Manny – I’m not chasing you… Seems like I need to move from a steady 4 workouts a week to a steady 5 before I should shoot for 7 (SMART Goals)
Thumb Drive – Great job as Site Q – thank you for keeping us together, and making sure I didn’t leave anyone behind!
Hakuna Matata
~Nala