09/18/2021 - The Citadel - Nickles and Dimes
AO: The Citadel
When: 09/18/2021
PAX:
Number of Pax: 7
Pax Names: Chihuahua, CVS, DJ Sump Pump, Handy Manny, Lawnmower, Nala, Parks and Rec,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Clearcoat
Introduction
Bring that Friday paycheck and cash it at the Citadel tomorrow for some change! We will be on grass for the most part. Leave the  at home but bring out those 🧤 and headlamps  if you don’t have night vision! Be ready to move at 5:15 and HC in the 🧵👇🏽
Warm-O-Rama
Mosey to middle of field to start warm up
Goofballs IC x20 slow it down to holds and speed up
Butt kickers IC x20
Abe Vigodas IC x20
Tappy Taps IC x20
Arm Circles IC X20 FWD BACK small and big
The Thang
Plan was to do nickels and dimes around the field 4 corners different exercises in sets of 5,10,25,50.
Had to modify plan with sprinklers being on in the field so we started at the sideline closest to the parking lot and worked our way towards the darkness.
Start line
5 burpees IC 6ct
10 slow tempo merkins going down
5 burpees
25 jump squats on my down
50 mountain climbers
Bear crawl to next cone 25 yds
5 burpees IC 6ct
10 diamond merkins on my cadence slow going down
5 burpees IC 6ct
25 Bonnie Blair’s
50 shoulder taps each side is 1
Reverse crab walk 25 yds
5 burpees IC 6ct
10 wide merkins on my cadence slow going down
5 burpees IC 6ct
25 no surrenders with squat IC 5 ct
50 bicycle crunches
Crawl bear 25 yds
5 burpees IC 6ct
10 Carolina dry docks IC slow going down
5 burpees IC 6ct
25 dog pissers each leg IC
50 X factors each side is 1 OYO
Reverse crab walk 25 yds
Line up for rebel run to bridge
Line up on bridge 20 monkey humpers IC and rebel run back to flags for Mary
Mary
Boxcutters x50 IC
Star gazers until 6am about 30 sec
Circle of Trust
I shared with the Pax that I was doing 75 hard and had failed on my first attempt at 16 days. I let life get in the way and failed to do my second workout. Started over and now I’m on day 20
Read a page from my Atomic Habits book by James Nestor .
“I can guarantee you that if you manage to start a habit and keep sticking to it, there will be days when you feel like quitting. When you start a business there will be days when you don’t feel like showing up. When you’re at the gym, there will be sets that you don’t feel like finishing. When it’s time to write, there will be days when you don’t feel like typing. But stepping up when it’s annoying or painful or draining to do so, that’s what makes the difference between a professional and an amateur.
Professionals stick to the schedule; amateurs let life get in the way. Professionals know what is important to them and work toward it with purpose; amateurs get pulled off by the urgencies of life.
David Cain, an author and meditation teacher, encouraged his students to avoid being “fair-weather meditators”. Similarly, you don’t want to be a fair-weather athlete or fair-weather writer or a fair-weather anything. When a habit is truly important to you, you have to be able to stick to it in any mood. Professionals take action even when the mood isn’t right. They might not enjoy it, but they find a way to put the reps in.
There have been a lot of sets that I haven’t felt like finishing, but I’ve never regretted doing the workout. There have been a lot of articles I haven’t felt like writing, but I’ve never regretted publishing on schedule. There have been a lot of days I’ve felt like relaxing but I’ve never regretted showing up and working on something that was important to me.
The only way to become excellent is to become fascinated by doing the same thing over and over. You have to fall in love with boredom.”
Prayers were extended to Appletinis brother Tom, Aladdin and 1Bars mother in law, Blues Clues family, and all those prayers we hold silently in our hearts.
Naked Man Moleskin
I was happy to see one of our La Luz guys Chihuahua get out of his comfort zone and experience a new AO. Hope to see you out there more often!
Good to see Lawn Mower out to the Citadel again. Way to finish strong on that Rebel run!
Handy Manny, Parks and Rec and Nala were killing it as always. Way to be professionals and keep the standard!
DJ Sump Pump came through with the wiki wiki mumble chatter and was happy to hear him cursin at me throughout the BC. Thanks for running the hill with me to pick up my cones for thang 3 we didn’t get to.
Shout out to CVS for picking up the 6!
I realized that I was being an amateur in life in many ways. One of those was by not keeping the standard and doing my back-blasts. Moving forward my back-blasts will be completed and submitted within a 24hr window. Hold me to it!
Much love to everyone, Clearcoat out! ✌🏽🎨👨🏽🎨