08/09/2021 - The Citadel - I’m the Monday Q?!? Well, here we go…
AO: The Citadel
When: 08/09/2021
PAX:
Number of Pax: 11
Pax Names: Clearcoat, E.T., Five Hole, Half Price, Handy Manny, Nala, Puddin Pop, Puddles, Sir Mix-A-Lot, Sweet Gherkins, Thumb Drive,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Apparently YHC forgot he was scheduled to Q at the Citadel today. So it was a surprise when I saw the Citadel schedule posted on Sunday. Time to put a workout together…
Preblast: “Kick open the door and start the week right. Bring your COUPON and lace up shoes for the parking lot. Gloves wouldn’t be a bad idea either!”
I arrived to the Citadel around 5:05 am, set up a few cones, and made some chalk notes on the ground (I hate carrying my phone during a workout). Pax rolled in and by 5:15 it was time to get to work…
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
- Motivators – 5
- Tappy Taps – 10 IC
- Imperial Walkers – 10 IC
- Arm Circles – 10 IC
- 60 seconds of stretching OYO
The Thang
Thang 1: AMRAP (10 Minutes)
- 20 Curls
- 20 Bent Over Rows
- 20 Swings
- 20 Overhead Press
- Do a burpee before starting the next round!
Thang 2: AMRAP (10 Minutes)
4 cones set up in a large square in the parking lot. Pax were divided into 4 groups (one at each cone) just to spread out and give everyone some space.
- 5 Lunges (each leg = 1/2)
- 5 Mountain Climbers (each leg = 1/2)
- 5 Merkins
- 5 Big Boys
- Run to the next cone (clockwise); repeat the set but add 5 to each exercise at each cone
Thang 3: Partner Farmer Carry
Divide into groups of 2. Partner 1 begins walking a lap around the parking lot doing a farmer carry with 2 coupons. Partner 2 stays behind and does a series of 10 Squats and 10 SSHs (repeated at necessary). When Partner 1 needs to stop, Partner 2 sprints to meet them and takes over the farmer carry. Partner 1 remains there and does the squats and SSHs until Partner 2 stops. Repeat this process going around the parking lot until time is called.
Mary:
- LBCs – 20 IC
- Heel Touches – 20 IC
- LBCs – 10 IC
- Flutter Kicks – 10 IC
- LBCs – 5 IC
- Big Boy Sit Ups – 5 OYO….Recover!
Circle of Trust
Count-O-Rama (11)
Announcements – Thanks Clearcoat!
Name-O-Rama
I don’t know what FAITH means to everyone here – but for me, I find my HOPE through faith in Jesus, and I find inspiration through his Word. The Scripture says, “Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.” (1 Thessalonians 5:16-18). I have been challenged by these verses lately. There are so many reasons to be angry to cynical in life. Perhaps you can relate… but these verses say we can always be JOYFUL and THANKFUL regardless of our specific circumstances. As we start a new week, only God knows the challenges that await us, but God says that when we are with him, we can always find reasons for JOY and THANKFULNESS…. so keep your eyes on that this week!
We closed with prayer – giving specific focus to those near us who are grieving or hurting in any way.
Naked Man Moleskin
As mentioned above, this Q caught me by surprise on Sunday, but that’s no excuse to not deliver. Thanks to everyone who came out this morning. See ya next time!