04/06/2021 - The Citadel - Over the Hill and Thru the Woods – Part Duex
AO: The Citadel
When: 04/06/2021
PAX:
Number of Pax: 12
Pax Names: Aladdin, Blow Dry, Clearcoat, Puddin Pop, Slag, Splits, The Mullet, The Wedding Planner,
DR Names:
Number of FNGS: 1
FNG Names: Inch Worm, Grimus, Power Wheels
QIC: Quarter Cart
Introduction
I pulled out a Mr. Myagui workout that I was inspired to use after being the Smokey Mountians for spring break last week. It sucked then and it sucked today, in a good way of course.
It was glorious weather though. 56 and clear. Perfect for a beatdown.
Warm-O-Rama
We moseyed right out of the gate, stopped to do some SSH IC x30, moseyed some more then stopped for a little Abe Vigoda IC x20 and then moseyed to the bottom of the hill and finished WoR with some Arm Circles IC x20.
The Thang
The thang consisted of 4 tempo exercises so we could concentrate on form and quality more than fast and quantity. After each tempo exercise we ran up and over the hill and either back or to the path and took it back to the starting points, .5 miles on each loop. Today’s focus was all on the form.
Exercise 1: Tempo Merkins at a slow cadence x20 then up and over the hill, then back up and over the hill to start.
Exercise 2: Tempo Big Boys at a slow cadence x30 then up and over the hill and loop back around to start.
Exercise 3: Tempo Squats at a slow cadence x20 then up and over the hill, then back up and over the hill to start.
Exercise 4: Tempo LBCs at a slow cadence x20 then race up the hill to touch the marker and back down.
Mosey back to the flags. All mosey combined the PAX likely got at least 2 miles of running in.
Circle of Trust
This was Myagui’s COT from his original workout.
There has been a little mumble chatter lately about form and the lack there of. I have a tendency to focus on quantity and not always quality during our workouts so today I attempted to set myself straight and drug the PAX along for the ride. Just like in life there is more to be gained by focusing on the quality of the work we do versus the quantity. 40 half ass merkins are not only easier than 20 quality merkins but they yield half the benefit. You must engage the muscle through the full range of motion to realize the intended benefit of the exercise. As leaders of men, we owe it to each other to not only call out bad form but to not encourage it by heaping massive quantities of reps into our Q’s. This not only encourages bad form but in the end we just hold ourselves back from reaching our potential.
Can someone help this old man down from his high horse…
It reminded me that we tend to focus on doing things easier (work smarter not harder), but sometimes in life you have to do things the right way and usually doing it the right way is the harder way. We have embrace the suck and do it right if we want to grow. I also this this holds true not only for doing things the right way, but doing the small things well before you can do the big things. If we want to achieve something great, it doesn’t usually happen without discipline and dedication to do the small things. If you want to have a great marriage, you have to the small things well for your spouse. If you want to grow closer to God, you have to carve out the time and dedicate space to growing closer to him, you can’t just wish it to happen. Throughout the course of this day and week I encouraged the PAX and myself to commit to doing the small things and doing things the right way.
Thanks be God for giving us a glorious day to get out and push ourselves to grow stronger together. Special prayers for Wedding Planner’s M whose into the last 4 weeks of her pregnancy, that she finds comfort and rest and that these weeks pass smoothly up until the safe delivery of their 2.0. We also lift up the unspoken prayers in heart, in the name of his son Jesus. Amen.
Naked Man Moleskin
Our good friend Power Wheels, who hasn’t made it out to a workout since last summer, finally got out bed early enough to find his way back out in the Gloom and for that we are grateful. It was also great to see two young guys out there kicking it with the old men and special callouts to Puddin Pop (63) and Slag (55) who are both out here crushing it.