11/03/2021 - The Citadel - No Surprises
AO: The Citadel
When: 11/03/2021
PAX:
Number of Pax: 5
Pax Names: Mr. Miyagi, One Bar, Puddles, RoachCoach,
DR Names: n/a
Number of FNGS: 0
FNG Names: n/a
QIC: Mr. Nice Guy
Introduction
We will stay together, get a good workout, and be left feeling great for the day ahead.
– Good warm up
– 11s Thrusters and 11s Burpees
– Good warm down
– Mary and stretch
11s will be on flat ground. No hill.
Bring coupon
Warm-O-Rama
SSH – 20 IC
Shoulder shrugs circles – about 10 forward and 10 backward oyo
Hip openers
SSH – 20
High knees – slow and IC
Ankle and wrist circles – about 10 forward and 10 backward oyo
Grady corns – 10
SSH – 20
The Thang
Thang 1
11s
Thrusters – IC
1911s – on my up
Thang 2
11s
Burpees – on my down
Freddie Mercurys with a twist – IC
About 3 minutes of stretching
Circle of Trust
If you are not accelerating, you are decelerating. With the F3 workout but not only the F3 workout. Family, work, other areas of our lives.
Prayers including for: RoachCoach’s daughters friend, Handy Manny’s mom, Dr. Ralph and his friend and friend’s family, Cataract’s dog and daughter, silent intentions. Prayed the Our Father.
Naked Man Moleskin
I thought I’d try to put the workout in detail on the preblast so that everyone would know exactly what they were coming for. Shortly after I submitted the preblast I read it and it occurred to me that I didn’t know why anyone would HC. Thrusters, Burpees, and one of the first days the temp might dip below 30 degrees. 1Bar HCd right and had our 6. Thank you, always a pleasure working with you. The next HC came in at about 9p and when I checked in the morning there was going to be 5 of us and a great group it was. Aside from the preblast, some of these guys (maybe all) had a really good reason/excuse they could have given themselves to stay in bed or not post at all. These HIMs truly are accelerating and it was a really good group to start the day with. Thanks you guys, had a lot of fun and enjoyed some coffeeteria as well.
PLUS – after the workout RoachCoach and Mr. Miyagi introduced me to AYG, which was cool