09/21/2021 - The Citadel - Q slot was open, guess I should…
AO: The Citadel
When: 09/21/2021
PAX:
Number of Pax: 7
Pax Names: Clearcoat, Five Hole, Nala, One Bar, Puddles, Sweet Gherkins, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sweet Gherkins
Introduction
Pre-Blast CITADEL 9/21 @5:15 AM
We’ll save your legs for IPAX on Wednesday, and rock out an upper-body beatdown. Completing this workout will GUARANTEE you shed 3:00 + off your IPAX time for week 3!
Bring the coupons.
Warm-O-Rama
Good Mornings x10
Arm Circles x10 Forward and Reverse
Mosey to end of community center lot where path splits.
Imperial Walkers x15
Mosey to playground at Oakhurst Clubhouse
The Thang
5 exercise circuit using playground and close parking lot.
Pull-ups — start with 15
Coupon exercises — start with 25 each
Coupon Curl – Overhead Press combo
Coupon on Curb Dips
Isometric Coupon Hold (25 seconds)
Skull Crusher – Chest Press combo
Each time around reduce pull-ups by 3 and coupon exercises by 5.
Finished round of 10 reps, headed back to flags. Stopped along way to do some planking and a wall sit.
6MOM:
LBC – E2K combo x20
Bay City Scissor Kicks x8
Circle of Trust
Last Friday I was bringing my daughter home from her first High School Football game experience. She is a freshman and in the pep-band, and had a fun night. On the road back there was a car going the other way that swerved into my lane, and when I swerved right to avoid them they went even further that direction. I had to cut hard to the left to not hit them head on at full speed, then cut back to the right to not hit on-coming traffic in other lane. Was waiting for that car crash sound to happen, but it didn’t come. Looked back and driver ended up off the side of the road facing the wrong direction. Somehow made it through and didn’t hit anybody. Pulled over to just check car, and get my nerves back to normal, and turned it into a learning moment for my daughter. She’ll be driving in less than a year, and needs to learn to ALWAYS pay attention to what’s going on around her.
Also helpful to remember when talking to people, dealing with co-workers, spending time with family — just pay attention to what’s going on, be present, don’t mentally wander off.
Thankful for another day to spend time working out together.
Prayers for all PAX dealing with health/family/work challenges.
Naked Man Moleskin
I thought about bringing my speaker, but ended up not since I didn’t want to carry it back and forth to the playground. Ended up not needing it since Tonka, who was late, ended up mumbling in the dark the whole time and bullying five hole.