03/15/2021 - The Citadel - No Pavers….
AO: The Citadel
When: 03/15/2021
PAX:
Number of Pax: 13
Pax Names: Captain Underpants, Handy Manny, Nala, Paper Tiger, Puddin Pop, Puddles, S'mores, Sweet Gherkins, The Wedding Planner, Thomas Tank Engine, Toadstool, Trailer Park, Vitamix,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
So – this workout was a bit of a challenge. Typically, YHC spends an hour or so putting together a thang or two for the beatdown, but yesterday, the only thing I could think is that I wanted to incorporate bricks into the workout. Looked at HCs early in the morning, and saw 8 – plus me – 9. Loaded up the car with 12 sets of pavers and headed over to the Citadel to scope things out.
Pulled into the lot around 4:55, quickly unloaded pavers and then set up a couple cones on the hill so we could be sure to incorporate that into the workout. YHC let his mind wander to how pavers would be used – Jack Webbs are a treat when you’re holding bricks… weighted arm circles are great too… just running around with those things is a great forearm workout. YHC was excited about the possibilities.
As 5:15 grew closer, PAX pulled into the lot, YHC counted 12 pax – wait… there were only 12 sets of pavers… and 13 PAX (including YHC arrived).
Time to audible!
Warm-O-Rama
The plan was to move around a bit this morning, so WoR was pretty quick…
30 SSH – In Cadence – speed up tempo every 10.
10 Tappy Taps In Cadence
10 Arm Circles In Cadence, forward and backward.
Mosey to Southeast corner of Church Lot.
30 Merkins on my Down (did 20, then held for about 10 seconds, did 20 more)
Mosey to Northwest corner of Church Lot
30 Jump Squats on my up (did 20, held squat for about 10 seconds, did 10 more)
Mosey to the space between the outfields of the baseball fields.
The Thang
For the first thang the course was the same – start in the space between the outfields with PT, run up the side of the hill, do PT , run down the front of the hill, do PT, run back to the start. Rinse and repeat 3 times increasing the reps of PT. When finished, variations of plank holds were done until 6 arrived to get instructions for the next set.
First time through –
Squats: 5, 10, 15
Bobby Hurleys: 5, 10, 15
Merkins: 5, 10, 15
Plank Variations for the 6
Second time through
Shoulder Taps (each arm is 1/2) 5, 10, 15
Burpees: 1, 2, 3
PCMBs: 1, 2, 3
Plank Variations for the 6
Third time through
Plank Jacks: 5, 10, 15
Big Boys (feet facing up hill), 5, 10, 15
Merkins5, 10, 15
Plank Variations for the 6
Thang 2:
Course changed – stay between outfields for PT, run to bleachers for PT, rinse and repeat 3 times, increasing reps.
Exercises were as follows:
Jump Squats 5, 10, 15
Bulgarian Split Squats (each leg) 5, 10, 15
Hold plank for 6.
Mosey back to the flags, hamstring and lunge stretch.
Circle of Trust
YHC ran across something in slack a couple days back, and can’t quite remember, but it had to do with HCing for all aspects of life. While realistically, we probably need to pick and choose what we are “all in” on, to avoid burnout, let’s be intentional about really being all in, or HCing for things that matter the most, and see what happens.
Prayers for Carmen San Diego’s family
Our father was said.
Naked Man Moleskin
YHC was a bit disappointed that pavers did not get used, but they will come out again another time.
AAR was received, and YHC received compliments on the beatdown, however, in honesty, was disappointed in some aspects of the beatdown, where I was not intentional about engaging all PAX. Also, YHC was disappointed in the CoT. That is an important part of the workout where PAX can be challenged to be better men, and I feel I let the men down by not having this part of the workout well thought out. I will get better.