07/31/2021 - The Citadel - Leg Day!
AO: The Citadel
When: 07/31/2021
PAX:
Number of Pax: 13
Pax Names: Blow Dry, CVS, E.T., Handy Manny, Iced Tea, Judge Smails, Mcflury, Nala, Parks and Rec, Thumb Drive, Tiny Bubbles, Weselton,
DR Names:
Number of FNGS:
FNG Names:
QIC: Nala
Introduction
Never miss a leg day. YHC planned this workout to make sure legs were left wobbly so we could all enjoy a recovery day on Sunday.
Preblast was written and HCs rolled in. YHC pulled into the lot about 10 minutes before it was time, and welcomed other PAX to the beatdown. It looked like we were shaping up to have a solid crew.
Warm-O-Rama
Time to get the blood flowing and get the big leg muscles ready for action.
20 SSH in cadence
10 Tappy Taps in cadence
20 Imperial Walkers
20 Abe Vigotas
Grab the coupons and mosey over to the side of the hill between the outfields.
The Thang
Thang 1:
As a group – run up the side of the hill, do 10 monkey humpers on YHC’s count (straight count), run down the hill, and do 10 Bobby Hurleys on YHCs up, run to start, and do 10 coupon squats on YHC’s down.
After completing this circuit, pax were instructed to rinse and repeat OYO 2 times, only the second time around, it was 20 reps of each exercise, the third time was 30 reps of each exercise.
Thang 2:
A bit of a rinse/repeat of thang one, run up the hill, do 10 forward lunges (each leg = 1) on YHC’s count, down the hill and do 10 Bonnie Blairs (each leg =1) on YHC’s count, and back to the start. Stand the coupon up and do 10 Bulgarian Squats with right leg forward, then 10 with left leg forward, on YHC’s down.
Rinse and repeat OYO 2 times, second time through was 20 reps of each exercise, 3rd time was 30 reps.
Thang 3:
YHC had a few minutes to spare, so as a group, run up the side of the hill, 20 reverse lunges (each leg = 1), run down the hill, 20 jump squats on YHC’s up.
MoM:
20 flutter kicks, in cadence
20 swimmers, in cadence
20 heel touches, in cadence
20 manatees, in cadence
calf/hamstring stretch in downward dog position, then runners lunge (each leg forward) to get the glutes and hip flexors.
Circle of Trust
Parks and Rec (I think) mentioned something about focusing on one thing to learn from the group – YHC shared the story of the CCR Song “Have you Ever Seen the Rain” again. Fogerty wrote the song as the band was beginning to get successful, they were making money, had successful tours, and heard their music on the radio. Despite this, members of the band started grumbling, they weren’t getting enough solos, or getting an opportunity to sing when they wanted – hence the idea of “rain” on the “sunny day”.
YHC believes this applies to many different aspects of our life – we are not satisfied with the blessings we have, and tend to look at those we don’t. That can be the case with our 2.0s, our M, or our walk with God. We should try to focus on the blessings we have and life each day joyously.
Prayers – thank you for our bodies, the opportunity we have to get up and get stronger, our fellowship, and the freedom we have to gather as a group and work out. Special prayers for Toady, Rusty and Tiny Bubbles to feel your presence during their recovery.
Naked Man Moleskin
I set out to make legs wobbly, and hope I did – I was sore the next day, thought a little jog may loosen things up, but it didn’t. I hope Iced Tea wasn’t going through the same feelings during the triathlon the next day!