06/05/2020 - The Citadel - It gets hot after 6:15
AO: The Citadel
When: 06/05/2020
PAX:
Number of Pax: 5
Pax Names: Handy Manny, Lewinsky, Nala, Powderpuff, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
YHC promised a kick to the 
in the pre-blast and didn’t want to disappoint.
At 6:14, mumblechatter commenced about Enron, but it was decided that even with a late start, he would be true to form and show up 2-3 minutes late to avoid having to warm up.
When 6:15 came, the disclaimer was recited and we began.
Warm-O-Rama
Warm up
- High Knees OYO
- 20 High Knees In Cadence
- 40 SSH In Cadence (normal speed 1-20, faster for 20-30, even faster for 30-60)
- 10 Slow and Stretchy Tappy Taps
Grab Coupons and Mosey to West side of the church parking lot.
Mumble chatter commenced about Enron. He must have actually fartsacked since warm up was complete.
The Thang
Thang 1: Modified Dora
Pax Partnered up, one group of 3 to do modified DORA. Exercises were done for time (ended up being 2 rounds of each exercise) rather than reps to allow PAX to have better form. While one partner exercised, the other partner ran from the east side of the parking lot to the west side. Exercises were as follows.
- Stagger hand merkins (one hand is in front of shoulders, elbow flares out, other hand back near shoulder, elbow hugs body). Switch stagger every 5 merkins.
- LBCs
- Squats
Thang 2: Tempo Exercises
Tempo Curls 15 each:
- Up for 2 counts, down for 2 counts
- Up for 1 count down for 3
- Up for 3 down for 1
40 bottom half pulse curls
shake arms out to loosen back up
Tempo skullcrushers (lying down tricep extensions) 15 each:
- Up for 2, down for 2
- Up for 1 down for 3
- Up for 3 down for 1
Tempo upright rows 15 each
- Up for 2, down for 2
- Up for 1, down for 3
- Up for 3, down for 1
Do “pot-stirs” with each arm to stretch shoulders.
Tempo Bulgarian Split Squats (lunge with back toe on coupon turned on end) 15 each leg, Down for 2 up for 2.
Mosey back and forth across parking lot to loosen legs back up.
Mosey back to flags – Lewinsky and Powderpuff noticed the grass was cut and were excited about extra time for Mary so cut through the grass.
Mary:
30 wide leg situps in tempo – 2 counts up, 2 down (lay on back with legs spread apart, one arm up over head, other behind shoulder – sit up and reach arm that is up to opposite foot, lay back down and switch arms)
10 Freddy Mercurys in Cadence
10 Freddy Mercurys in Cadence (but super slow!!!)
Banana Rolls – you’d have to be there to enjoy this one. 🙂
Circle of Trust
It has been a long time since YHC has Qd a workout. Thank you all for the push. When I Q, I find myself pushing just a little bit harder to lead exercises by example. If you haven’t recently, get on the Q sheet to help keep things going in F3.
YHC shared that I am trying to get better and the recent challenges of COVID have helped. I have been intentional about spending quality time with the family. I sometime joke that if quarantine lasts much longer, I will become another COVID related death, not because I got the illness, but because my M would have killed me, but the truth is that we have spent quality time together and have grown closer to each other during this time.
Recently, our world has been rocked again by the tragedy that happened in Minneapolis. While YHC may not be part of the problem per se, I am also not intentional about being part of the solution. I am not sure exactly what that means, other than making an intentional effort to treat people fairly, and hope that by being more thoughtful, actions will be better. I also will be more intentional about this issue with the way that I vote, not just in the big national elections, but also in the local elections. I do not know if that means democrat or republican, but I do know that equality is something I can look for when choosing who our leaders are.
Father God, thank you for this time in the morning to get together once again with my brothers in F3. I thank you for the gifts that you have given us in order to get out and get a good workout in. I pray that you watch over our brothers and that you hear the prayers we share with others and keep in the silence of our hearts.
Amen
Naked Man Moleskin
Thank you all for coming out and joining me. It is always an honor to have you put your trust in me to lead you in a workout so we can get better in the 1st F.