10/12/2021 - The Citadel - Run DMC
AO: The Citadel
When: 10/12/2021
PAX:
Number of Pax: 5
Pax Names: Cousin Eddie, One Bar, One Eye Willy, Puddles, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Looks like I’m leading a Bootcamp at the Citadel tomorrow. No Coupons needed as between the Convergence and this morning’s ruck, my shoulders are shot. But that doesn’t mean it will be easy. HC in the thread for a full body burner.
The Scene: Since I didn’t remember until last night that I was Q’ing this morning, I put together something that would have no set up and move us around the AO a bit. I arrived a little after 5am. No one else in the lot. Sweet Gherkins, Puddles and One Eye Willy were all on time but where was the Site Q, 1 Bar? I find out from Puddles that he is a notorious Site Q fartsacker. 5:15 and no site Q. Time to get started.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
SSH – IC (4 count) x 25
Annies – IC (4 count) x 20
Imperial Walkers – IC (4 count) x 20
Just as we were about to line up to run…1 Bar rolls up. Awesome! A minute later and he would have had no idea where we were.
Rebel Run to Tennis Courts
Now in my original plan, I thought I saw some courts down a different path but Sweet Gherkins pointed us to the ones next to the clubhouse. That works, time for the CE special:
The Thang
THANG 1 DMC (Duck Walk, Merkin, Crawl Bear)
Duck walk to near baseline, 5 merkins, crawl bear back to start. Duck walk to near service line, 10 merkins, crawl bear back to start. Duck walk to net post, 15 merkins, crawl bear back to start. Duck walk to far service line, 20 merkins, crawl bear back to start. Duck walk to far baseline, 25 merkins, crawl bear back to start. Duck walk to other side of court, 30 merkins, crawl bear back to start.
Rebel Run back to Parking Lot
THANG 2 Elevens
Burpees and Big Boys. We lined up along a parking line. Started with 10 burpees, run to the next parking line, 1 Big Boy, run back, 9 burpees, run back, 2 Big Boys and so on until 5:54
Mary
Bruce Lee – IC (4 count) x 20
American Hammer, Leg raises, LBC’s, Heel Touches, Crunchy Frog, 100’s. Made it further along then we have in the past.
Circle of Trust
Announcements
F324
Concierge services
Prayers
YHC would like to say a prayer for my M who is starting her own business as a Life Coach. She has a lot of great ideas and is very passionate about helping people. Now she just needs clients. I pray for her success.
Naked Man Moleskin
YHC reflected upon this past Saturday and how having a great team can make the work feel so easy. One Eyed Willy commented, “after this morning, everything after will seem easy.” Well said. We ended with an Our Father.
Peace,
Cousin Eddie