05/09/2023 - The Citadel - Simple and Effective
AO: The Citadel
When: 05/09/2023
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
YHC is enjoying the sun coming up a bit earlier, so it’s a good opportunity to make use of the hill at the Citadel.
Preblast was written – nice and simple
Bring Coupons
We will be doing a simple but very effective workout to torch some calories.
Be ready for off roading, and bring headlamps if that’s how you roll.HC in the thread.
Alarm went off, and YHC got up, ready to go and over to the AO to get set up. The air was cool and damp, and it was pretty foggy over the baseball fields. Perfect gloomy conditions for a calorie burner.
5:15 rolled around, core principles were shared, disclaimer given and off we went…
Warm-O-Rama
Kept things pretty short here:
20 SSH in Cadence
10 Tappy Taps in Cadence
20 Imperial Walkers in Cadence
10 Abe Vigotas in Cadence
10 Arm Circles forward, 10 backward in Cadence
Quick shoulder stretch, each arm.
The Thang
PAX Lined up with coupons in hand (or on shoulder) for a Rebel Run toward the path then over to the base of the hill. Coupons were set down and instructions were given for
Thang 1:
Burpicides – 2 cones were set up on the hill. Pax ran to the first cone did a burpee, ran to the base, did 2 blockees, ran to the second cone, 3 burpees, to the base, 4 blockees, back the first cone 5 burpees and so on until someone completed 10 blockees at the base of the hill. Plank was held by the first person (Snap Crackle Pop) at the base of the hill, which signaled an end to the thang.
Pax Moseyed (without coupons) around to the side of the hill for
Thang 2
10-20-30 – run up the side of the hill, do 10 squats, run down to the base of the hill (where we left the coupons), 10 curls, run to the side, 10 merkins. Rinse and repeat, but do 20 reps, then 30 reps. Hold plank when 30 reps of merkins are complete.
5-10-15 – same idea, but exercises were 5 big boys (legs pointed uphill) 5 skull crushers, 5 Bonnie Blairs (the hard way). Hold squat when 15 Bonnie Blairs are done.
Mosey on back to the coupons, grab them and mosey with coupons back to the flags.
Mary:
20 Heel Touches in Cadence
20 Manatees in Cadence
Hamstring Stretch, Quad Stretch
Recover Recover
Circle of Trust
YHC shared there is an app, recommended by one of the Cadre somewhere down in the Carolinas (I think), called Love While Parenting. It gives good reminders about how to be a better parent, build better connections with kids and your M.
One thing it mentioned was the key to building a strong bond is supporting your kids through difficult times when emotions are high. To do this, you shouldn’t minimize the problem by saying it’s not a big deal, you shouldn’t try to fix the problem, but just be there until they cool off, then offer sparing advice and help them understand what triggered them in the first place.
This goes against my instincts of fixing things, and is a something I’m challenging myself to try, and challenge others to try.
Prayers were said, thanking our SkyQ for the day, the ability to get up, the freedom to gather and do it. Special prayers were said for Bob Ross, and for those affected by the war in Ukraine – may peace come quickly.
Naked Man Moleskin
Congrats to Mista Mista for site Q duties at the Citadel, and thank you to Snowden for his time spent making sure we stayed safe and kept things rolling at the Citadel over the past year.
Fun conversation on the different personalities of each AO – YHC gets around a little bit, but probably not enough. It’s true, each AO has a personality, and the site Qs do a great job of fostering that environment. Always a treat to spread the wings and visit another location just to say hi to a few pax I only see on slack…