03/06/2020 - The Citadel - Let’s move
AO: The Citadel
When: 03/06/2020
PAX:
Number of Pax: 10
Pax Names: Ball Boy, Crabgrass, Mr. Hankey, Nala, Onions, Powderpuff, Rusty, Toadstool, Zelda,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ball Boy
Introduction
Windy morning. YHC arrived at 502 to get a couple church parking lot laps in and was glad to see Rusty pull up a minute later. Grabbed a couple of as the other PAX rolled in.
Warm-O-Rama
Started at 515 on the dime
30 SSH
ARM CIRCLES, 10 forward, 10 back
20 MERKINS
Immediately run to bridge (approx .3 miles away) then knock out 5 burpees.
The Thang
Lunge walk across the bridge which takes you to the playground – our playground for the first thang.
Partner up. Partner 1 does 10 pull-ups while partner two bangs out Big Boi’s until Partner 1 returns. Do this for four rounds for a total of 40 pull ups and 100+ Big Boi’s
Lunge walk back across bridge. Hold plank for the 6.
Run back towards flags and stop at pavilion.
Annie’s while we wait for the six.
With your same partner, partner one does 40 dips using picnic table while partner two wall sits until Partner 1 relieves you. 3 rounds for a total of 120 dips and about 5 minutes of wall sit. Couple Pax started round 4 while we waited for all to complete at least 3.
Immediately run back to bridge. Lunge walk over bridge then run to tennis courts.
Wall sit against fence while waiting for 6.
Thang 2:
7 of diamonds on the tennis court. Given I’m “Ball Boy” felt it was only appropriate to fit in a trip here.
Round 1: 7 burpees at each corner. AYG run in between corners. We stayed as a group on this one and did flutter kicks while waiting for the 6. (28 total)
Round 2: 14 merkins at each corner. OYO this round. (56 total)
Running out of time so unable to complete the second half which would have been 21 Carolina Dry Docks at each corner followed by 28 squats at each. Next time.
Started to make way back. Stopped at curb in front of Oakhurt pool and knocked out 40 rocky balboas.
lunge walk back across bridge.
5 burpees while waiting for the 6.
Got in line, Indian run from bridge back to pavilion.
Line up for AYG to the flags then circle up for mary.
Mary was: 30 Freddie Mercury’s, 30 LBC’s, hold plank until 6am.
Circle of Trust
We prayed for Mr Miyagi and his recovery from his heart surgery yesterday. We prayed for my wife’s grandmother who had a stroke earlier this week and was moved into rehab yesterday. We thanks God for our own good health to come out this morning and give it our all. We don’t want to take that for granted!
Naked Man Moleskin
I get a lot of inspiration reading books and stories about seemingly regular people who do extraordinary things. There’s a guy named Dean Karnazes who is pretty well known who has some amazing things in his life, many running related. He’s run 50 marathons in 50 states in 50 days, he’s won the Badwater Ultramarathon which is generally regarded as the toughest ultramarathon race there is (135 miles through death valley California where temperatures are well above 110 degree usually when the race is held), among many other things. He has a great book called Ultramarathon Man. If you are familiar with David Goggins and like his story and book I’m pretty sure you’ll like this one too.
One thing he’s said that I wanted to share this morning is this: “We’re more alive when we’re struggling. As a culture, we thought if we had every available comfort, we’d be happy. But instead of being comfortable, we’re fat, lazy and miserable. Running has taught me that the pursuit of passion is more important than the passion itself. If you’re not pushing yourself beyond the comfort zone, if you’re not constantly demanding more from yourself than you’re choosing a numb existence. You’re denying yourself an extraordinary trip”
Thank you to my F3 brothers for constantly pushing me when I’m out in the gloom with you all.