06/01/2021 - The Citadel - PT Hill Repeats
AO: The Citadel
When: 06/01/2021
PAX:
Number of Pax: 11
Pax Names: Ball Boy, Glenn, One Bar, Puddles, Rusty, Serena, Sweeney Todd, Tiny Dancer,
DR Names:
Number of FNGS:
FNG Names: Bassmaster; Ice Tea
QIC: Augustus Gloop
Introduction
Arrived at The Citadel around 4:40 to set up the main thang on the hill. Air was crisp, about 48 degrees, light fog surrounding the hill. Beautiful morning for some hill repeats!
After the 0.75 mile warm up to set out cones on the hill, I came back to the main parking lot to find Serena half asleep in his car… Not what you would expect from the only PAX that called out an EC run, but hey…what are you gonna do…
PAX rolled in and we kicked off WoR right at 5:15. 1Bar came ripping into the lot right at 5:14, but joined us just in time.
In the pre-blast, I suggested a vest for those that wanted the extra push this morning. Bassmaster was the only one to join YHC and vested up.
F3 is…
- Free
- For all men
- Held outdoors rain or shine
- Led in a peer rotating fashion
- Ends in CoT
I am not a professional, push your self, but do not hurt yourself. Modify any exercise as needed.
Warm-O-Rama
WoR
15 x High Knees
15 x Imperial Walkers
15 x Abe Vigodas
15 x Seal Claps
Coupon Mosey to base of Mt. Citadel
The Thang
Thang 1
11’s from base of hill to cone halfway up
Start with 1 Thruster at the base
Bernie Sanders up to cone
10 x Mountain Climbers at the cone
Run back down to base of hill.
2/9, 3/8, etc.
Thang 2
AMRAP Hill Circuit – As many loops of circuit as possible with time remaining
Starting at base of the hill with Cone 1
Cone 1 – 5 Blockees – Run to cone 2 halfway up hill
Cone 2 – 15 Plank Jacks – Run to cone 3 at top of hill
Cone 3 – 15 Bonnie Blairs – Run to cone 4 halfway down backside of hill
Cone 4 – 15 Merkins – Run to cone 5 at backside base of hill
Cone 5 – 15 Big Boys – Run to cone 6 at walking path
Cone 6 – 15 Air Squats – Run walking patch back to cone 1 and repeat
MoM
25 x American Hammers
20 x Flutter Kicks
Merkin ROF
20 x Freddie Mercury’s
Circle of Trust
During Lincoln Games, I had a lot of time to myself running, rucking and biking. I started listening to audio books and was listening to a book on beating procrastination. Procrastination is something I struggle with day to day in work, my personal life and even in F3.
One major takeaway from the book was not waiting for your mood/situation/environment to be ideal or perfect to start working towards a goal. Many times we set goals for ourselves and push them because we aren’t feeling right, have a minor conflict or just believe if we start at that moment, we may fail for some reason.
This one piece resonated with me since I and we do this every single day with F3. When we wake up each morning, we pull ourselves out of bed, put on clothes and drag ourselves to an AO to start our day with a workout that makes us better and sets the tone/mood/momentum for the day. These very similar actions and choices are no different than taking the steps to dry walling your garage, updating your resume for that new job or planning an awesome family vacation.
In any case, once you start taking the first steps towards the goal, your mood will change, your focus will improve and you will be closer to completing than if you hadn’t.
“Don’t wait for your feelings to change to take the action. Take the action and your feelings will change.”
Naked Man Moleskin
Personal AAR – Take down of cones at the end was a little wonky. Didn’t help that we ended at the hill. Thanks to the PAX for carrying my vest/coupon back to the flags while I ran the hill one more time for cone pickup.