05/03/2021 - The Citadel - Rusty’s Monday Mania
AO: The Citadel
When: 05/03/2021
PAX:
Number of Pax: 15
Pax Names: Clearcoat, Curds, Five Hole, Half Price, Handy Manny, Iced Tea, Powderpuff, Puddin Pop, Puddles, Sweet Gherkins, Toady, Zima,
DR Names:
Number of FNGS: 2
FNG Names: OCD, Paint by Numbers
QIC: Rusty
Introduction
Monday’s are always tough. And today was no exception. We had a beautiful weekend! The weather was near perfect. So getting out of the fartsack would have been really hard if I wasn’t on Q for the day. I love to Q on Mondays. It sets the stage for the week…. There were some really strong Preblasts out there for the day, so I was not sure how many HC’s I would get. As it turns out, we had a great crew of 15 HIMs including 2 FNGs curtesy of Clearcoat.
After saying good morning to everyone, we formed the circle, I gave the disclaimer and stated the 5 F3 Core Principles for our FNGs. Then it was time to work…. Let’s see what happened.
Warm-O-Rama
Warm O Rama
Mosey around the lot, stopping at various spots for WoR exercises
Imperial Walkers x 15 IC
Good Mornings x 15 IC
Arm Circles x 12 F/B IC
J-Los x 10 IC each side (Look them up in the Exicon… They are not what we normally call J-Los).
Tappy Taps x 15 IC
The Thang
Thang 1 – Scout Run – Leader sprints forward about 25 yards, drops and does 2 burpee then moves to back of the line. When the leader drops, the next person in line sprints out 25 yards… Continue until we reach the Playground.
Thang 2 – Partner DORA
Pax 1 Runs to the roundabout and back to relieve partner. Pax 2 performs exercises.
100 – 2 count Mountain Merkins
150 Big Boys
200 Jump Squats
Thang 3 – Scout Run – Repeat run back to flags
6 MoM (5 min)
Hamstring Stretch x 20 IC
Freddie Mercury’s x 20 IC
Plank Movement x 10 IC – each movement
Pickle pointer
Side to side
Hip Dip
Circle of Trust
We prayed for Half Price’s MIL, Ginny, Appletini’s brother, Tom, Tiny Bubbles, Clearcoat’s father, Cruz, and Paint By Number’s mother, Mary Cruz. We thanked God for all the blessings in our lives. We asked for strength to face the tough days in our lives and grace to handle any situation set before us.
Naked Man Moleskin
Thanks to all the men who joined me today. I enjoyed working out with each of you!