12/09/2022 - The Citadel - Rainy Citadel Morning
AO: The Citadel
When: 12/09/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Took the Q a week or so ago after struggling to get ITG in November. The sure way to fix that is to sign up an Q. Of course, then Scrooged started, and the extra accountability of a team helped me get out there, and knowing it was all running it worked well to plan this exercise with very little running in mind.
Of course, fast forward a couple days and the weather showed a 95% chance of rain. Yuck. Well… you take what you’re give and make it work right? Wasn’t sure exactly what I was going to do, but threw up a preblast telling people to HC somewhere else.
CSAUP – completely stupid and utterly pointless. Anyone who HCs in the thread will be up for something CSAUP. We will be working out in 35 degree weather with a 95% chance of rain. The workout will not count toward Scrooged points, it’s a boot camp. It will be completely stupid and utterly pointless. It will suck.
That said – if you’re game – HC in the thread, bring your coupon. We’ll not be running (much) – better to save that for something that counts, and we will have an upper body focus and give the legs a bit of a rest.
Despite this – 5 people HC’d anyway…
Woke up at 4:30 – no rain… how lucky! Of course by the time 5:15 rolled around, the rain had set in.
Core Principles and Disclaimer shared… off we went…
Warm-O-Rama
Grab coupons and mosey to the pavilion.
30 SSH in Cadence
10 Tappy Taps
Shoulder burners, did these exercises all without dropping the arms and all in cadence – 10 arm circles forward, 10 backward, 10 seal claps, 10 overhead claps, 10 tie fighters right leg forward arms forward, 10 left leg forward, arms backward, 10 abe vigotas, 10 grady corn, 10 good mornings. Recover…
Stretch out the shoulders
The Thang
The one and only Thang
Reverse ring of fire
The pax counting holds a position and counts 5 reps for all other pax. With 6 pax, this means we did 25 reps per round.
Arms
Curls – counting pax holds coupon at 90 degrees
Skullcrushers – counting pax holds coupon up.
Rinse and repeat 2 more times
Chest and Back
Merkins – counting pax holds plank
Bent Over Row – Counting Pax holds coupon to chest
Rinse and repeat 2 more times
30 SSH to just keep blood flowing.
Upper back and Shoulders
Upright Rows – counting pax just holds coupon down
Overhead Press – counting pax holds coupon overhead
Rinse and repeat 1 time (form was getting sloppy – at least mine was…)
30 SSH to keep blood flowing
Legs
Coupon Squats – counting pax held squat
Stationary Lunges – right leg forward, counting pax held low lunge
Coupon Squats – counting pax held squat
Stationary Lunge – left leg forward, counting pax held low lunge
Romanian Deadlift, right leg
Romanian Deadlift, left leg
Mary
(no longer doing the reverse ring of fire)
30 LBCs in Cadence
25 Heel Touches in Cadence
25 Swimmers in Cadence
Plank holds – regular, right arm up, regular, left arm up, regular, right arm forward, regular, left arm forward, regular
Push back to downward dog
Lower to ground push into upward dog or cobra (PAX choice)
Standing Hamstring stretch, get both legs
Standing IT Band Stretch
Circle of Trust
YHC has been doing more travel than usual, and it’s the worst time of the year. My M has helped keep the trains on the track for the holidays, which is tough to do alone. I encouraged pax to reflect on those that support us so we can do what we need to do. It may be our colleagues at work, it may be our friends, or it may be our M. Without the support given, we wouldn’t be able to lead.
Prayers were said thanking the Sky Q for the group of pax that helped me push through a tough workout, and who trusted me to lead a workout. Thanks was given for our Ms and those that support us, and special prayers for Handy Manny and recovery.
Naked Man Moleskin
Funny – yesterday I really didn’t want to get up and lead this workout. After 3 run clubs in a row, it seemed a day off was actually what I needed. Of course, that’s the beauty of getting up and in the gloom. The workout energized me and I’m ready to conquer the day. Sometimes just dragging myself out of the bed is the hardest thing to do, and glad I couldn’t find an excuse to not do the right thing.