04/26/2022 - The Citadel - Monday Mania
AO: The Citadel
When: 04/26/2022
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Clearcoat
Introduction
⚒️  Pre-Blast Citadel BC  ⚒️
1-25-22 5:15am
Its my first Monday on site Q retirement and can’t think of a better way to start the week than leading a burner at the Citadel. Bring your coupons and invigorating attitudes as we will kick off the week with a bang💥! HC👇🏽
Warm-O-Rama
F3 is:
Free
Open to all men
Peer led in rotating fashion
Held outdoors rain or shine
Ends in circle of trust
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
I am not a professional you are here of your own free will. I have no knowledge of any injuries modify as needed. Push yourself but don’t hurt yourself.
WoR
The next exercise is..
Starting positions..
Move..
In cadence/single count/on my down..
Exercise!
Recover
WoR
Circle burp high knees burpee on my down until we burp the circle
Abe vigodas IC x15
Tappy taps IC x15
Shoulder taps IC x50
Merkins x20
Arm circles Fwd/back
The Thang
Thang 1
3 sets of cones set about 15 yds apart
Partner up and line up at the line after each switch mark points after each switch
AMRAP
Round 1
P1 does murder bunnies to first cone and back while P2 does curl to OH press
Round 2
P1 does farmer carry to 2nd cone + 5 shrugs and back while P2 does Bobby hurleys
Round 3
P1 does rifle carry coupon to 3rd cone and back while P2 does lawn mowers switching every 10 reps
Thang 2
Catch me if you can same partners race around lot. While P1 Bernie sanders around lot P2 will do 3 hand release merkins and run and catch them and switch until lap completed. Second lap we did 3 burpees
Thang 3
Ring of fire
Pax hood plank while taking turns going into middle of circle to do 5 reps of row variation of choice or dead lift with 80 lb sand bag
Mary
1 LBC on my up x 4 Freddy Mercurys IC up to 10/40 Jack Webb style
Hold plank for around a minute until 6
Circle of Trust
For my CoT I read a page out of my Daily Maxwell Reader. MARCH 28
LEADERS MUST BE
ENVIRONMENTAL CHANGE AGENTS
The leaders in any organization must be the environmental change agents. They must be more like thermostats than thermometers *
first glance, a person could confuse these instruments. Both are capable
of measuring heat. However, they are really quite different. A thermome
ter is passive. It records the temperature of its environment but can do
nothing to change that environment. A thermostat is an active instr-
ment. It determines what the environment will be. It effects change in
order to create a climate.
The attitude of the leader, coupled with a positive atmosphere in the
organization, can encourage people to accomplish great things. And con-
sistent accomplishment generates momentum. Many times momentum
is the only difference between a winning, positive growth climate and a
losing, negative growth climate.
The next time you find it difficult to adjust the environment in your
company, keep in mind this simple fact from the laws of physics: Water
boils at 212 degrees, but at 21 1 degrees, it is still just hot water. One extra
degree, an increase of less than one half of one percent, can make the dit
ference between a pot of languishing liquid and a bubbling caldron of
power. One degree can create a full head of steam – enough power to
move a train weighing tons. That one degree is usually momentum.
-Developing the Leaders Around You
BE A THERMOSTAT, NOT A THERMOMETER.
Naked Man Moleskin
You know it’s a good workout when the guys start cussing 🤬at you during Mary 😬😆 love it. I appreciate everyone coming out this morning. We had a few new faces I hadn’t seen around on Monday’s in a while. Big shout out to Cupcake and Blues Clues for making the hike out this morning, I hope it was worth the gas! Great to see the OGs Cap, Roach Coach, Mr Miyagi, Handy Manny doing their thang setting the pace. 💪🏽Sweet gherkins was in the mix modifying as necessary still getting his gains. Great work Puddles you were moving this morning! Hopefully next time we have more rain. Thanks for keeping me on my toes Tonka calling me out on my burpee form on the circle burp😒😅. Always great to see my man Carmen San Diego in the gloom keep that momentum going! 🚂 Last but not least big thanks Stay puft doing his thing embracing site Q duties to the max with the awesome video and helping everything go smooth!
SYITG
Clearcoat csh csh ✌🏽