04/05/2021 - The Citadel - Post Easter Burpee
AO: The Citadel
When: 04/05/2021
PAX:
Number of Pax: 13
Pax Names: Carmen SanDiego, E.T., Handy Manny, Nala, Rusty, Splits, Sweet Gherkins, Thomas Tank Engine, Thumb Drive, Toadstool, Trailer Park, Vitamix, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Easter Monday –
Seems like the best way to avoid a fartsack on a Monday is to make sure I’m signed up to Q. I didn’t connect the dots that it would be the day after Easter, but at the same time knew I would need a good workout to get the week started off right.
Preblast was written, and YHC had planned moving about the AO. Awoke to rain on the window and was a bit disappointed getting ready. Fortunately, the rain was gone by 5 at arrival. YHC did a quick scout of the grounds to make sure it wasn’t too muddy.
On arrival back to the flags, there were a few pax getting ready to go, Thumb Drive was running laps in the church parking lot, TTE and E.T. were chatting, Vitamix was making his way to the circle, Rusty was swinging some sort of ninja death sticks around. YHC hadn’t met Splits yet, but gotta say, he’s a tough dude, first thing noticed was no gloves. Sort of the opposite of Carmen San Diego, who showed up like he was preparing for a snowball fight. He did say he may be overdressed, but wanted to be prepared. Handy Manny made his way around to greet everyone, Zima, Sweet Gherkins and Toady made their way over to the circle. It was good to see Trailer Park made it back from vacay.
5:15 came…
Welcome to F3, we are a Free Workout, open to Men, Held Outdoors rain or shine, Peer Led in a rotating fashion, and we end in a Circle of Trust.
I’m not a professional, and what I suggest is merely that – a suggestion, modify as needed – do not injure yourself, but push yourself. Let’s go!
Warm-O-Rama
10 SSH, in cadence
mosey to church parking lot, near doors.
10 Tappy Taps in cadence
Mosey to grass by soccer fields
10 Abe Vigotas in cadence
Mosey to area over by the south edge of the hill
10 Arm Circles forward/backward in cadence
The Thang
Thang 1 – we did some stuff
Stay in the circle from arm circles
Merkins on my down – did 10, held plank for about 10 seconds, rinse repeat until 30 merkins were done.
Mosey to top of hill, circle up
Jump Squats on my up – same pattern as merkins
Mosey to base of hill, circle up and count of by 2s
Form two lines, and Indian run back to the flags.
Grab the coupons and mosey over to the pavilion for
Thang 2 – Murder Bunny Dora
So – hopefully the Easter bunny was long gone at this point and not hanging around…
DORA exercises were
100 Curls, 200 Dips (find a bench or bleachers), 300 Squats
While one PAX does exercise, partner travelled from the baseball field lights near the infield to the lights near the outfield. Murder Bunnies was the travel method on the way out, run back with coupon back in. Flapjack with partner. Rinse and repeat until all aforementioned exercises were complete. Once done, pick up the 6.
Thang 3 – Run to Burpee!
Line up in the same lines as earlier, and Indian Run to the bridge over Eola.
Spread out, and get ready to do burpees on YHC Down. PAX groaned, but were rewarded with Down being called just once.
Line up and Indian Run back to Coupons.
Grab Coupons and make your way to the flags for Mary
Mary consisted of a variety of plank holds, and a brief hamstring stretch.
Circle of Trust
YHC shared, although assumed most PAX did celebrate Easter, that this happened last weekend, and it is the fundamental holiday for Christians. We have a God who is willing to die for us so we are able to join him in eternity. Other religions as us to do something, but Christians have something done for them.
That said, there are other parallels in life. We often do spring cleaning and sweep leaves from last fall out of the garage, spring training happens in baseball, Lent happens before Easter. All of these things are to prepare us for what is coming next – grass starts to turn green, flowers come up, trees get leaves and life begins again.
How can we prepare ourselves in this way – by getting back to the fundamentals of life so we can be better husbands, fathers, employees and leaders. That is a unique and personal thing for each person, so think on that and let’s take those steps.
Father in heaven, thank you for this group of men who came out to get better and start their week of right. Thank you for the ability to get up and get after it, and thank you for holding off bad weather so we were able to do so safely. Please hear the prayers kept in the silence of the hearts of these men, and allow us to let you walk beside us as we move through the day.
Naked Man Moleskin
YHC was grateful that the rain held off. It was good to get out and move about the AO, and not get drenched with rain. Also, there was a nice group of PAX, and cramming under a pavilion isn’t much fun.
YHC was surprised how quickly a couple groups of PAX were able to move through Dora (hence the addition of the Burpee by the bridge to the workout). Glad it got a couple chuckles, and was met with the approval of Trailer Park for the right amount of burpees in a workout.
As always – YHC is grateful for the group of PAX that came out to support, and looks forward to the next one.
Hakuna Matata
~Nala