01/29/2020 - The Citadel - Paver Flavor Beatdown

AO: The Citadel

When: 01/29/2020

PAX:

Number of Pax: 12

Pax Names: Brick, Elway, Flo, Gaylord, Hamburgler, Handy Manny, henrietta, Mr. Miyagi, Quarter Cart, RoachCoach, Toady, Zelda,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

I was later than I wanted to be in terms of getting my PreBlast posted, but work got in the way.  By the time I was heading home from the City, I had a handful of HCs which fit nicely into what I had planned.  I planned on conducting another paver workout.  I only had 10 sets of pavers readily available from previous workouts I had lead so I was in good shape.  As the night went on, and I watched my Hawkeyes pull off a great come from behind win over Wisconsin, I checked the PreBlast one final time and I was up to 10 or 11 HC’s.  Knowing that we always have a few PAX show up without HCs I knew i either had to change my workout or come up with some more pavers.  I opted for the later.  I went outside around 11pm and grabbed 3 more sets of pavers from my extras under my back deck, after dislodging them from their frozen state to one another and then loaded up my car before heading to bed.  Morning came, I grabbed the speaker, my phone and headed to THE CITADEL
Conditions:  31 degrees, no wind and it actually felt warm for a January morning.  A great morning to get after it.
Intro and Disclaimer Provided

Warm-O-Rama

Warm-up (IC) – with pavers
All PAX grab 2 pavers and are instructed that we will be holding the pavers for the entire workout unless instructed otherwise.  Pax then mosey to the Church Parking Lot with pavers.
  1. Mosey with pavers to far corner light pole
  2. Abe Vigodas with pavers (15)
  3. Butt Kickers with pavers to corner light pole
  4. Good Mornings with pavers (20)
  5. Grapevine with pavers to corner light pole
  6. Annies with pavers (10/10)
  7. High Knees with pavers to corner light pole
  8. Motivators with pavers  (5)

The Thang

Thang 1 – 11’s
  1. HR Merkins with pavers / BBSU with pavers / run between Church parking lot light poles (~30 yards)
Mosey with pavers to Pavilion
 
Thang 2 – Upper Arm / Shoulders (3 Rounds)
  1. Forward Arm Raises w/Pavers (50/25/10) – 25 SSH with pavers in between each set
  2. DIPS (50/25/10) – 25 SSH with pavers in between each set
  3. Seated Bent-Over Lateral Raises w/Pavers (50/25/10) – 25 SSH with pavers in between each set

(PAX were allowed to perform SSH without pavers if preferred)

Thang 3 – Peoples Chair/Wall Squats, Pulsating Squats
  1. Wall squats with pavers, lifting pavers overhead and then out front as instructed for around a minute.
  2. Pulsating Squats (IC – 10)
  3. Wall squats with pavers, lifting pavers overhead and then out front as instructed for another minute
Thang 4 – Bat Wings with pavers (Forward/Backward/OH/Seal) (IC 15:15:15:15)
Thang 5– Iron Hulk w/Pavers or Jack Webbs – We ran out of time and did not perform
  1. Iron Hulks – Merkins:OH Press w/Pavers(10:40)
Mosey back to pavilion with pavers
Mary (IC)
  1. Box Cutters (20)
  2. Pilates 100 (20)
  3. Gas Pumps (20)
  4. LBCs (20)

Circle of Trust

  1. Performed CoR
  2. Announcements
    1. Q Source on Wednesday
    2. Run Challenge in February
    3. Polar Plunge
  3. Prayer Requests

Thanks for the opportunity to lead you this morning and for all those that came out to support me and each other here today.

Lord thank you for bringing these men together this fine morning to better themselves. Every day brings with it new challenges and opportunities. Give us the strength to overcome, learn and grow.  Help us all cast a shadow of influence on those we touch. We give prayers to those that are suffering, lost and searching for their way in life. Special prayers to Danielle and her family and our own personal unspoken needs. These words we pray.

Naked Man Moleskin

When others hear of a paver workout, they typically joke about how it must have been easy – heck we typically use coupons.  A paver workout is no joke and I have lead a handful of them.  This time I wanted to take it to the next level and see if we could incorporate exercises whereby we would be able to hold the pavers for the majority of the workout.  The focus was on shoulders and arms today, but we also got to work on our grip strength and forearms – from just holding the pavers that long.  As we got moving there  was much mumbblechatter even after the WoR – maybe because we did motivators with pavers – so I knew we were off to a good start.  Everyone definitely got a different workout from the norm and worked some muscles in ways we typically don’t.  This one will leave a mark.  Heck if the workhorse – Mr. Miyagi thought it was tough it is definitely one I will need to bring back at a future date to keep the pain train moving,  I know at work, by lunch time my arms were feeling it and I have nobody to blame but myself – self inflicted.  Hopefully all enjoyed the beatdown and feel they got stronger as a result.

As always it is a pleasure leading you men.

Until Next Time

Handy Manny

Leave a Reply