09/11/2020 - The Citadel - Something I said?
AO: The Citadel
When: 09/11/2020
PAX:
Number of Pax: 13
Pax Names: Cousin Eddie, Fargo, Handy Manny, Judge Smails, One Bar, Onions, Percy, Powderpuff, Puddles, Sosa, Sweet Gherkins, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Poutine
Introduction
I’d been looking forward to this Q for some time and getting back to the Citadel!
We will move, we will crawl, we will even do some standing still (not much though). We will work our legs, our arms, shoulders, even our toes! We will gasp for breath, we will moan, we will mumblechatter, or we won’t. Please join YHC ITG for all these things tomorrow morning, it will be a full body beatdown to help fight off any IPC aches, pains and stiffs. 
need em, 
yep, 
d’uh, 
s for sure!!
Warm-O-Rama
Motivators from 10
Pulse squats 3 levels by 5 count IC x 2
Ray Finkle’s 10 each leg Qs count
Forward arm circles, back. 10 IC
Seal claps front. 10 IC.
The Thang
Thang 1
ATMs base of bridge
(from plank position, 15 alternating shoulder touches IC, 10 tempo merkins (down on the 1-2-3, up on the 4), 10 fast merkins)
10 broad jumps in, Lunge walk across rest of bridge
ATMs other side of the bridge, bear crawl half way, lunge walk the rest.
ATMs, run back to base
Thang 1
50 Coupon Calf Raises
50 Alpos
25 Side Shoulder Coupon shrugs, each side.
REPEAT
Thang 3
Coupon Mosey to Pavillion
50 Wall Sit Coupon Curls
25 Skull crushers
Heads, Shoulder Knees and Toes IC
REPEAT
MARY – BACK focus
PLANK – HOLD 45 seconds
High PLANK to ARCH IC (slow)
Butt raises, arms down IC
Butt raises, on hands IC
Circle of Trust
Yesterday was Suicide Prevention Awareness day. I did not know this until someone pointed it out to me. Admittedly, and fortunately, I’ve been blessed to have suicide directly affect me, but i know that is not the same for many – and have also been to some dark places especially lately, that while i do not feel I’m at risk, i can see how people get there. Keep those you love close, let them know you are there, you care and they are loved.
Moment of silence for the memory of those lost on 9/11.
Prayer to end.
Naked Man Moleskin
Shout out for Tonka – he has earned the status of the call out king!