08/21/2020 - The Citadel - Not an Anniversary Q.
AO: The Citadel
When: 08/21/2020
PAX:
Number of Pax: 14
Pax Names: Ball Boy, Blow Dry, Captain Underpants, CVS, Flo, Handy Manny, Hot Lips, Mr. Hankey, Nala, Parks and Rec, Rudy, Rusty, Subway, Thumb Drive,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
A few months back, one of the HIMs in Naperville wrote a very clever pre-blast. It completely had me fooled, thinking it was a backblast in the wrong channel. YHC is frustrated that he can’t remember who, but it was something that needed to be repeated. As I was planning for the workout, the idea occurred to me, so I went for it.
True to the preblast, YHC didn’t sleep well, but did get up promptly when the alarm went off and rolled over to the Citadel to get some cones set up. Arrival was about 4:55, and YHC was surprised to see CVS already there and starting to loosen up. I hopped out of my car, and strapped a headlight on, grabbed cones, and headed for the hill.
The air was cool, but damp, and there was a layer of fog on the baseball field, which made for a great scene to work out. After getting some cones set up for Thang 2, I made my way back to the parking lot and planted my flag and greeted PAX as they arrived.
As PAX arrived, mumble chatter commenced, as we were anxiously waiting to see if the preblast was true, whether Rusty would spill Merlot. YHC was happy to hear that odds were good as he announced he did indeed have Merlot last night to prepare!
5:15 rolled around, so the disclaimer was recited along with the principles of F3 and off we went…
Warm-O-Rama
Warm up was pretty short, but YHC did want to include a bit of stretching and some arm circles to heat up the rotator cuffs since we’d be doing some merkins later in the workout. I think it may not be great to stretch cold muscles so we started with:
30 SSH, in cadence – the cadence increased a bit after 15 and 20 to get the hearts pumping.
20 Imperial Walkers, in cadence
15 Tappy Taps, in cadence sort of slow to stretch out a bit
10 forward, then 10 backward arm circles.
That was enough, so we grabbed our coupons and did a quick mosey to the warning track near the cell tower to begin Thang 1
The Thang
Thang 1 sort of a modified DORA. Seems like a lot of times when we do a Dora of some sort, we often have to circle back and wait for the 6. Today, YHC wanted to do things a bit differently, we would be set free to the next exercise when the first pair reached the target number of reps. I trust that PAX will still push hard, but also wanted to keep moving around a bit and not get stuck on a single exercise too long.
The first exercise was 150 Crouching Cohen Curls – Partner 1 exercises, partner 2 runs from the warning track to the infield and back to relieve partner 1. Flapjack until complete. YHC thinks Rusty called out 150 first, so all PAX grabbed their coupons and did a quick mosey to the area by the hill between the two baseball fields. Coupons were dropped on the ground and we kept the mosey going to the area near the pavilion.
Next exercise was 200 dips – partner 1 exercises, while partner 2 runs around the coupons and back to relieve partner 1. At one point Parks and Rec came flying past me, I don’t know if he always runs that fast, or if he was just really excited to do dips. Either way, impressive speed! YHC can’t remember who called out 200, but thinks that most PAX were pretty close to that number, so that was good. We moseyed back to our coupons.
Next exercise was 300 Merkins. Partner 1 exercises, partner 2 runs around the pavilion and back. Again, I think Rusty set us free. YHC thanked him for that, as this exercise was a bit tougher than originally planned. Admittedly, 150 merkins is a lot.
Coupons were scooped up, and we ran to the base of the hill to begin Thang 2.
Thang 2 was meant to suck. And it did. It was Burpicides up the hill. There were 2 sets of cones set up. PAX were instructed to run to the first set of cones, do a burpee, back to the base (where conveniently, they had landed their coupon) to do 2 blockees. PAX then ran to the second set of cones to do 3 burpees, to the base to do 4 blockees, then to the first set to do 5, and so on. Once someone hit number 10, pax were done.
Rusty seemed excited for the challenge and took off. Other PAX grudgingly followed, but set a fast pace. Up and down the hill at the Citadel is a challenge, it’s long and steep. Adding burpees just adds to the excitement. Oddly enough, YHC didn’t catch much chatter. Of course, YHC was also breathing hard, so couldn’t contribute to any chatter that was going on either.
After YHC completed 8 blockees, Ball Boy was coming down to do his last 10. For the sake of time, I ran to the top of the hill, both to grab cones, but also to let people know to stay at the base of the hill and wrap up with blockees. My running past the first set of cones confused Mr. Hankey, who followed me to the top of the hill, but I suppose it’s my fault for not completing the exercise as directed.
Coupons were grabbed and we moseyed back to the flags after confusion was cleared about which way to go. YHC accepts that it was not clear that we were moseying the short way back to the flags by cutting across the fields, but admittedly when the question came up if we were going the long way, was tempted to run around the fields. After all, running with coupons is fun!
PAX held plank while the 6 came in, which wasn’t very long – so kudos to all PAX for hustling around with a coupon bouncing on their shoulder, and we began Mary.
Mary
20 LBC in Cadence
20 Flutter Kicks in Cadence
20 Wide leg situps, on my command
20 Heel Touches in Cadence
At this point, YHC realized there was a bit more time than expected (kudos to PAX for hustling with coupons) so had to add just a bit more.
Plank variety platter – regular, right arm up, left arm up, right arm forward, left arm forward.
Superman hold for 20 seconds.
Circle of Trust
So as stated in the pre-blast, this wasn’t necessarily an anniversary Q (because my FNG date was a few days ago), but I did reflect a bit on what I had noticed over the year I’ve been a part of F3. First, I shared what I had seen in F3, and was thankful that it was started a couple years prior to my joining, but that the growth was still incredible. We were able to launch a new region, have a 5k, launch new AOs and have many more people join us in the gloom. There is definitely a need for F3 in our community.
I also reflected a bit on how I had transformed over the year that I have been part of F3. I am of course in better physical shape, and the workouts have obviously pushed me in ways that I would not have been able to do on my own. The more surprising thing, though, is the impact of 2nd F, the fellowship that I have with other PAX has become important. Honestly, I will miss coffeeteria when work returns to normal and I will be in the office more. I have also become a better person, I am a better husband, and a better father. I have learned through what other pax have shared during CoT about listening and patience and have applied these learnings to my daily life. I have become a better leader. I have, for many years, been a teacher, managed staff, and led workouts (of sorts), however, in this setting it is different. People trusting you to guide them in a workout that will leave them better than when they came and not injured is both humbling and empowering. I suggest getting on the Q sheet if you aren’t. Finally, my relationship with my Maker is stronger, ending in a CoT reminds me of the importance of daily prayer (even though it is not necessarily required).
Following this, prayers were had – thank you for the beautiful morning and the blessing of our bodies that we are able to get up and push ourselves. Also, prayers for Rudy’s 2.0, who will be going to college in Georgia in these uncertain times.
Naked Man Moleskin
So, in honesty, I really struggled with the plan for Thang 1. I knew exactly what Thang 2 was going to be, however, it’s gotten darker in the morning, so I didn’t want to get people on the hill to start. I had been doing a lot of tempo type lifting recently, and didn’t want to do that again, so this is what I came up with. It maybe could have been better. I look forward to continuing to learn from other PAX, and getting better at all things, and continuing to incorporate new ideas into workouts that I “steal” from others.
Hakuna Matata
Nala out