06/12/2021 - The Citadel - Paver Triangle

AO: The Citadel

When: 06/12/2021

PAX:

Number of Pax: 10

Pax Names: Clearcoat, Fargo, Half Price, Handy Manny, Ice Tea, Judge Smails, Nala, Parks and Rec, Sweet Gherkins, Thumb Drive,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 6/12/21 5:15🔥🛠🔥

@channel Kickstart your Saturday by getting after it at THE CITADEL.  Bring your determination and grit.  Plans are still being finalized, so bring your coupons just in case and your off-road shoes.  We will  enhance our cardio, strength and endurance.  Come get faster, get stronger, get better.  Come Get Some!  HC below.

I picked up this Q this week and unlike other Q’s I ended up not getting around to planning it until the night before.  I put out the Pre-Blast and HC’s were light, so I thought I would bust out a paver workout for the boys.  I drew up the plans to work the shoulders and upper body a bit with a little running built in and we were good.  I loaded up the Pavers into the car around 10:30pm, charged my speaker and went to bed.

I woke up at 4:30, got dressed, remembered to bring some chalk and headed over to the lot to set up.  I wrote out the events for today at the pavilion then headed over to where the flag s are and unloaded the Pavers.  It was a muggy, 69 degrees, with gnats waiting for us to emerge from our cars.  Cars started to make their way into the lot and before I knew it, it was 5:15.  Time to kick things off.

Welcome and Disclaimer provided.

Onto WoR.

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Nancy Kerrigan’s (10/10)
  3. Hillbillies (16)
  4. Tappy Taps (10)
  5. Imperial Walkers (16)
  6. Good Morning’s (12)

The Thang

Thang 1 – Indian Run 

Every PAX grab 2 pavers

Start at parking lot, Indian Run with Pavers around closest baseball field and end at shelter.

Thang 2 – Paver Pain

Each PAX performs all 5 exercises starting at 25 reps for round 1.  PAX then runs (with pavers – optional) up the side of the hill.  At the top of the hill, PAX performs 10 HR Merkins (with Pavers – optional).  PAX runs down the front side of hill and performs 10 BBSUs.  PAX runs back to pavilion.  Rinse and Repeat decreasing the 5 exercises by 5 each round, and the HR Merkins and BBSUs by 2 each round.

  1. OH Press w/ Pavers 
  2. Forward Arm Raises w/Pavers 
  3. Lateral Arm Raises w/ Pavers 
  4.  Seated Bent-Over Flys w/Pavers 
  5. Tricep Kickbacks w/ Pavers 

We did not get to the other thangs as planned, as this took the full time before we went to Mary.

Mosey back to flags with Pavers.

Mary (IC)

  1. Outlaws (10/10)
  2. Flutter Kicks (20)
  3. LBCs – high legs (20)
  4. Pilates 100 (20)

Circle of Trust

CoR:  10 PAX Strong

Announcements:  Grow Ruck, Big announcement after DT workout today, next Saturday is Father’s Day workout, get on Q sheet and Q source sheet.

NoR

Prayer Requests: None

Closing Remark/Prayer:

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

Let us pray

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 for  our own personal unspoken needs. These words we pray. Amen.

Naked Man Moleskin

I enjoy throwing in a workout that involves the Pavers.  It helps mix things up.  Many of the PAX took on the additional challenge of performing the entire workout with the Pavers.  I think this provides them the additional bonus of helping to also focus on their grip strength.  Toting the Pavers around for 35 minutes is no small task.

Everyone crushed all 5 rounds, with a few gnat casualties along the way.

Nice job men.

Until next time.  Keep getting after it.

Handy Manny

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