03/26/2022 - The Citadel - Runnin’ with Pavers!
AO: The Citadel
When: 03/26/2022
PAX:
Number of Pax: 4
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Seems like every time I get in a funk, I sign up to Q – the added accountability helps me make sure I get up. This was no exception.
Preblast Citadel, Friday 3.25.2021 0515
So, seems like there will be a lot of good options out there, so if you don’t HC here, HC somewhere.We will move about a bit tomorrow, but mostly on pavement. Expect to work most muscle groups. Leave your coupons in the car, HC in the thread and LET’S GOOO!
The plan was still coming together in the evening, when YHC saw just a couple HCs. Perfect opportunity to load up the car with pavers.
Arrived at the lot early – and ran over the plan in my mind. 5:00 rolled around, YHC got out of the car and unloaded 7 sets of pavers.
Pax circled up, disclaimer was given and core principles were shared. Off we went!
Warm-O-Rama
WoR was 2 Laps around the lot stopping to get in:
10 Tappy Taps, in cadence
10 arm circles forward and backward in cadence
10 Abe Vigotas
Some additional hamstring stretches – 10 seconds straight down, 10 to the right, 10 to the left.
The Thang
Thang 1: some random stuff
Grab pavers, and head to the pavilion – stop to do 20 dips on YHCs command then Rebel Run to the Playground with pavers.
3 pax held plank while one pax did 10 pull-ups, each pax got a chance to do pullups while others held plank.
Grab pavers and Mosey to the Tennis courts
Thang 2:
Burpicides to 10. – Pax lined up on the sideline of the tennis court, did 1 burpee, ran to the other sideline, did 2 burpees, back to the start, 3 burpees, to the first sideline of the next court, 4 burpees and so on until 10 burpees were done by all.
Thang 3: more random stuff
Grab pavers and head back to the playground –
3 pax did 10 curls, while 1 pax held arms out at side with pavers, then the next pax held arms out, while the other three did 10 curls and so on until everyone did an isometric hold with pavers.
Rebel run with bricks back to the pavilion.
Jack Webs with Pavers to 5/20 (those 20 overhead claps sucked)
20 Squats on YHCs down.
Mosey back to the flags for Mary
Mary:
20 LBCs in cadence
20 Flutter Kicks in cadence
Runners lunge each leg for about 10 seconds
Recover Recover
Circle of Trust
YHC challenged pax to up their game with their 2.0s. Qsource this week will have an opportunity to chat about it if you are able. Reality is we don’t know how much time we have, so we need to make the best of it.
Naked Man Moleskin
YHC has been struggling – seems like when things get crazy at home with other schedules, it is hard to get up and get after it.
I am thankful for this group of men, and the encouragement to get out in the gloom and get a workout it – doing what I need to do for myself, so I can be ready to give of myself to others.
Hakuna Matata
~Nala