01/03/2022 - The Citadel - Negative temps to start the new year!
AO: The Citadel
When: 01/03/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
With busy family weeks over the holidays getting in the way of some 1st F activity, YHC wanted to ensure to post, so the best way is to sign up and Q…
Preblast was written:
Preblast Citadel
0515 1/3/2021
@channel
Come on out to the Citadel. We will move about the AO, and will use our coupons. HC in the 
and be ready to go!
on arrival, the trail was a bit icy, YHC modified to stay nearby, but still getting some good movement in and get off the pavement a bit to avoid slippery spots.
Disclaimer was shared along with core principles and off we went.
Warm-O-Rama
It was cold, so we got moving right away with
20 SSH (IC)
10 Tappy Taps (IC)
Mosey to northwest corner of lot
10 arm circles (IC) forward, 10 (IC) backward, 10 Seal Claps (IC), 10 Overhead Claps (IC), 10 Grady Corn (IC) recover
Mosey to south side of lot near church
10 Abe Vigotas (IC)
Mosey to Northwest corner of lot
Quad Stretch 10 seconds each leg
Mosey back to coupons, grab them and run along the warning track of the baseball field to the area between the two fields. Circle up and receive instructions
The Thang
Thang 1 (and only)
10-20-30’s (do 10 reps of an exercise, run a distance, do 10 reps of another exercise, run back to start, 20 reps of the first exercise, back to second location, 20 reps of second exercise, back to start 30 reps of first exercise, back to second location, 30 reps of second exercise. Hold plank until the 6 is done with the second exercise.
Locations are the area between the warning tracks of the fields, and the pavilion.
Exercises are:
- Curls and Dips
- Stepups alternating legs, but each step up counts as 1 and Overhead Press
- Row and Derkin
- Bulgarian Squat and Air Squat
Just enough time to mosey back to the lot with our coupons. No time for Mary.
Circle of Trust
As we move into the new year, let’s think about the plans we put in place. YHC has a tendency to set high goals, knowing I may fall short, but still accomplish more than I would have if the goals were not expected.
As goals are set, think about how we can lean into what F3 offers, not just 1st F, but also 2nd and 3rd, we will get out of F3 what we put into it.
Prayers were said – especially for the health of PAX with COVID, the health of students and teachers as they return to the classroom shortly. Special prayers were said for Handy Manny’s family going through loss, and praise was given for Roach Coach’s recovery.
Naked Man Moleskin
I was surprised that I may have actually overdressed for the day. It was cold but a bit of a sweat was worked up.
I know I will be getting off to a slow start this year, but looking forward to ramping things up once kids are back in school and will hopefully get myself closer to who I want to be in 2022 in all 3 Fs.