09/18/2020 - The Citadel - Still Keeping it Simple
AO: The Citadel
When: 09/18/2020
PAX:
Number of Pax: 9
Pax Names: Ball Boy, CVS, Fargo, Handy Manny, Paper Tiger, Puddles, Sweet Gherkins, The Wedding Planner, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sweet Gherkins
Introduction
In the spirit of IronPax, we are going to keep this ‘simple’. Two exercises are on the menu, familiar — but with some new variations.
No coupons, no special shoes, no fancy equipment, no headlamps, just work.
Warm-O-Rama
Hillbilly Squats x16 IC
mosey towards pavilion
Arm Circles x10 IC each direction
mosey to far end of gym lot
Tappy-Taps x12 IC
mosey to playground near clubhouse
The Thang
Pull-ups and Mountain Climbers (plus some mosey) where the exercises on the agenda for today.
Start at ‘Monkey Bars’:
5 Pull-ups
run to clubhouse entrance, 25 Mountain Climbers
Run around far circle in drive and head back to ‘Monkey Bars’. This is 1 round.
Each round add 1 pull-up and 5 mountain climbers.
After about 10 minutes mosey to front entrance of library.
Using 2 bike racks, one for arms and one for putting feet up, do 5 decline pull-ups.
Using the pillars at entrance, do 10 decline mountain climbers.
Run a lap around main library parking area, back to bike racks. This is 1 round.
Each round add 1 decline pull-up and 5 decline mountain climbers.
After about 10 minutes mosey to baseball fields to use bleachers.
Using back of bleacher, 5 incline pull-ups.
Stretching out on top of bleachers, 10 incline mountain climbers.
Run the path along the building from gym entrance, behind the playground, to library entrance, back to bleachers. This is 1 round.
Each round add 1 incline pull-up and 5 incline mountain climbers.
6MOM:
Ambidextrous ABC’s
Leg-up LBC’s x20 IC
Last few seconds of high quality high plank.
Circle of Trust
The new F3 Naperville years starts next week, so it’s a good time to pick a goal to work on for the next year. I had two goals for this past year, one I met and one I didn’t. My goals were to run more, and to have 200 posts for the year. After a little over a year of avoiding it, one of my first posts of the F3 year was my first run club, 14 months in the making. Over the past year I’ve done run clubs almost weekly, and sometimes twice a week. My second goal was for 200 posts in a year, and the 2-month shutdown hindered that quite a bit, so I already know what my goal for this coming year is.
Whether you have 6 posts or 600 posts, challenge yourself to do something new this year and track it. Don’t just settle for routine, do something new.
Prayers for all PAX going through things; mentally, physically, emotionally. Let us all be a light and a guide to all the people we encounter in our day.
Naked Man Moleskin
When Ball Boy arrived, he asked me if running was one of the two exercises. Running was kind of the ‘add-on’ to the main exercises of pull-ups and mountain climbers, not an actual exercise so my apologies if that offended any of the running types.
I recently saw a video on Twitter of an NFL guy in some gym doing mountain climbers for 10 minutes and was a little inspired by that for today. Done well, they can be pretty taxing. We didn’t go 10 minutes straight today, but maybe next time…