08/16/2021 - The Citadel - Just another Manic Monday…
AO: The Citadel
When: 08/16/2021
PAX:
Number of Pax: 11
Pax Names: Clearcoat, Corningstone, Handy Manny, Laimbeer, Nala, Powderpuff, Puddles, RoachCoach, Rusty, Sweet Gherkins, Woodpecker,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Well, YHC saw an opening on the Q sheet, and knowing Mondays are a great day to sleep in, YHC grabbed the opening to stay accountable.
It was a crazy busy weekend, so the preblast went out late, and the plan started coming together. As the HCs rolled in, there were a few mashers, so the plan was altered – YHC wanted to keep pax together as much as possible this time around. Fortunately, none of the pax were at the beatdown on Friday at Black Panther, so a similar circuit was put together, and off we went.
YHC arrived just before 5 on the clear crisp morning, got chalk and went to grab the speaker, but it wasn’t in the car. Dang… left it at home in the garage.
Wrote the workout down in the lot, got in the car and looked one more time for the speaker. Dang…
5:15 rolled around, pax had arrived – fortunately Clear Coat brought a speaker and his phone, so we had some tunes – that sure helps pass time.
Disclaimer and core principles were recited, and off we went.
Warm-O-Rama
Started with about 30 seconds or so of high knees OYO to just get loosened up
20 High Knees, In Cadence
15 Tappy Taps
20 Imperial Walkers
10 Arm Circles Forward, 10 backward, 10 seal claps, 10 Abe Vigotas, 15 Grady corn (all without putting arms down).
Grab the coupons and move just a bit further down in the lot for thang 1.
The Thang
Thang 1
AMRAP Circuit
5 Burpees
10 Merkins
15 Overhead Press
20 Curls
25 Bent Over Rows
30 Chest Press
run one lap of the lot – rinse and repeat.
Thang 2
Tempo Work
10 squats even 2-2 tempo, 10 squats 3 down 1 up tempo, 10 squats 1 down 3 up tempo, 40 (10 in cadence) bottom half pulse squats.
Then we did the same thing, but with curls…
Circle of Trust
Something that hits close to home (or more accurately in my home) is the thought of teachers. They are getting ready to go back to school if they haven’t already, and kids will be back soon. Teachers obviously had a rough year last year and probably felt the impact of the pandemic as much as anyone. While this year looks better, there is still a lot of uncertainty. Teachers tend to be planners, so uncertainty brings added stress. Long story short – support the teachers you know, they may need it.
Prayers were said for Rusty’s Father and family as a whole, Roach Coach’s in-laws, and for the Sanchez family, who have the funeral for their 16 year old daughter today.
PAX closed with an our father.
Naked Man Moleskin
A few observations – Sweet Gherkins and Handy Manny are beasts. They’ll do well in the Iron Pax challenge.
Woodpecker may have been pushing harder than anyone else there, truly inspirational.
Lambeer trains really smart… recovering from an injury, and modifying just enough to get the job done.
YHC thought he was going to have to save Corningstone from Rusty’s ninja sticks he was waving around, but fortunately he didn’t have ill intent. It was awesome to see them both out there mashing it up.
Clearcoat is awesome – pushes pax, but also picked me up by having a speaker ready to go, this was the type of workout that needed music.
Roach Coach is a true HIM – always finding ways to encourage and push other pax – YHC has seen this before. We are really better with him in our midst.
Puddles is amazingly consistent – seems like nothing slows him down.
Powderpuff – it’s great to see you out there again, seems like we don’t cross paths much, but glad you were able to get out this morning!