10/20/2020 - The Citadel - Hill Part 2-Speed Work
AO: The Citadel
When: 10/20/2020
PAX:
Number of Pax: 22
Pax Names: Aladdin, Augustus Gloop, Ball Boy, Boxcutter, Clueless, CVS, Flo, Frank The Tank, Handy Manny, Harbaugh, Hot Lips, Nala, Podsednik, Puddles, Rusty, Serena, Sergeant KneeLock, Sweeney Todd, Sweet Gherkins, The Wedding Planner, Thumb Drive, Tonka,
DR Names:
Number of FNGS: 1
FNG Names: Podsednik
QIC: Tonka
Introduction
Yesterday Goldberg reminded YHC how much I hated the hill. Rusty also mentioned that he almost caught me a couple of times, which didn’t sit right. Finally, the Under Armor Goretex Trail Shoes courtesy of Prime day arrived at Castle de la Tonka. Original ladder plan crumbled up and thrown in the garbage and trail sprint(ishes) were set.
Later in the morning the PAX at F3 were updated with the horrible news of CVS’s family loss of their first son Angel Immanuel, who returned home to the Sky Q. Hot Lips, CVS’s father, wrote a special note updating all of us and asking for prayers for his son and daughter in law at this time. What was truly felt was the love of a father for his son and if you have ever posted with these two you know what I am talking about.
Rusty and Shandy put together a wonderful tribute for all AOs during today’s Warm-A-Rama that would be shared with the PAX. Well it was shared at all AOs except the Citadel. YHC pulled into the lot at 4:45ish for a Ball Boy EC Mosey at a 8:00 minute pace and sure enough CVS WAS THERE!
Warm-O-Rama
Pulled the Warm O Rama from CVS’ VQ.
Arm Circles forward 10, backwards 10-Also included Seal Claps and Overhead Claps
Tapi Taps<–Left his misspelling as well.
Abe Vigoda
Good Morning
Motivators from 7
About half way through the 7 SSH YHC noticed the volume was louder inside the library than outside in our circle. We stopped, PAX were encouraged to be louder and we started over. Truly believe the “in cadence” and other counting we do in Warm A Rama sets your tone for the rest of the workout. PAX delivered and it was time to kick some as…bottoms.
The Thang
Mosey’d to the hill. Handy Manny knew that YHC was going to need to carry the sack that contained my phone and speaker. He decided to leave his coupon so he could carry mine.
When we got to the base PAX were paired up as they arrived. You with you, you with him, Frank the Tank in the corner so we could all have a head start.
THANG 1
Two cones were placed at the hill, one at the base the other up by the dead tree right when the incline levels off. 1 Partner ran the hill the other a set of DORA exercises. For round 1 runners were instructed to hit their “1 Mile” pace or faster when they hit the first cone and carry that through to the second. Partner 2 was doing the following DORA exercises.
100-lion kings
200-Ankle touch crunch
300-Chest Press
THANG 2
Brought the top cone down the hill about 15ish yards. 1 Partner ran the hill the other a set of DORA exercises. For round 2 runners were instructed to run faster when they hit the first cone and carry that through to the second. Partner 2 was doing the following DORA exercises.
100-windshield wiper over coupon count only 1 side
200-Bent over rows
300-Derkins-Don’t know if anyone made it to Derkins.
5:50 time to get back for Mary
V Flutter kicks 10 IC
V Scissor 10 IC
Pickle Pointer Reaches 10 IC
American Hammers 15 IC-Varied the count slow to fast
LBCs-74 IC (7-7″ was Angel’s length, 4-4oz was his weight)
Circle of Trust
Podsednik decided to profess to us his hatred for the White Sox. Comisky, Us Cellular, Guaranteed Rate, Frank Thomas all were thrown out. Then YHC hears “PODSEDNIK” after a brief giggle he was given his proper name. Welcome Podsednik!
Name o Rama followed all Naperville AOs with paying respect to CVS’s family.
Offered CVS the opportunity to say a word if he would like. He did thank everyone for the thoughts, prayers and messages and stated he will reach out when timing is right.
Like Goldberg yesterday all PAX were encouraged to take 30 seconds to lift up, Angel, CVS’s family and other intentions in silent prayer.
Naked Man Moleskin
YHC is always humbled with the those that turnout in the Gloom. We are special group and I look forward to posting every day I can. Remember “it’s always a race” and we are more than just a workout.
Tonka…over and out!