12/11/2021 - The Citadel - K.I.S.S. at the citadel
AO: The Citadel
When: 12/11/2021
PAX:
Number of Pax: 5
Pax Names: Clearcoat, FIB, Muggsy, Nala, Stay Puft,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Preblast –
If you are looking for something creative and fun, look elsewhere. No bells and whistles on this one – just a good ole fashioned ass whooping.
Turn off your brain and just push through the voice that tells you enough is enough.
You’ll need your coupon, shoes for off road, and a headlight may not be a bad idea.HC in the thread, and I’ll SYITG
Arrived about 4:50 to set up a couple lights, and double check the status of the hill – it was muddy but not too slippery, and nothing underwater. Wind was howling!
Made my way back to the lot, and Stay Puft was doing some EC laps in the lot. Muggsy got out and said he wasn’t sure how to dress – the weather was warm (at least for December), but the wind sure made it feel cold.
FIB and Clearcoat got out, 5:15 came, disclaimer and core principles were given, and off we went!
Warm-O-Rama
30 SSH in cadence (speed up every 10)
10 Tappy Taps in cadence
Grab coupons and mosey to the pavilion.
10 arm circles forward, 10 backward, 10 seal claps, 10 overhead claps, 10 grady corn all in cadence
Shoulder stretch each side 10 seconds
The Thang
20 dips (there were benches, so why not?).
Grab coupons and mosey to the hill.
The Thang:
11s on the hill – blockees at the bottom, burpees at the top (lights were set up near the dead tree). Once a PAX was done with the routine, he would hold plank – as soon as someone was done, all other pax were to hold plank.
YHC wasn’t sure anyone would complete this, but Muggsy finished, FIB and Clearcoat weren’t far behind (YHC was on 8/3, so was grateful we were done).
Thang 2 – a bit of extra time
Grab coupons and mosey to the side of the hill and out of the wind.
10 curls in tempo 2 up 2 down
10 curls in tempo 1 up 3 down
10 curls in tempo 3 up one down
10 bottom half pulse curls in cadence
Mary
50 Big Boys on command
20 Heel Touches in cadence
20 Swimmers in Cadence
10 LBCs in cadence
10 LBCs right side in cadence
10 LBCs left side in cadence
Ring of fire (2x around) each pax did 3 pushups while everyone else held plank.
Grab coupons and head back to the flags
Circle of Trust
Arrived at the flags right at 6 – helped find the flag that blew away in the crazy wind (it never stood a chance)
Shared the idea of keeping it simple – prioritize what is important – especially during this time of year when we get pulled in so many directions. Discussed taking care of ourselves so we can be at our best to do other things we are called to do.
Prayers were said, special mention to FIBs cousin and family.
Naked Man Moleskin
Good grief it was windy today. That is all.