07/19/2021 - The Citadel - Stronger, Together

AO: The Citadel

When: 07/19/2021

PAX:

Number of Pax: 10

Pax Names: Carmen SanDiego, Clearcoat, Handy Manny, Lewinsky, RoachCoach, S'mores, Sir Mix-A-Lot, Sweet Gherkins, Toadstool,

DR Names:

Number of FNGS:

FNG Names: Wenzel

QIC: Sir Mix-A-Lot


Introduction

“People keep asking me if I’m back…Yeah, I’m thinking I’m back!” – John Wick

It was good to be back to the Citadel – the place where my F3 journey started back in December – for my AOVQ this morning. It had been a long time since I’ve been to this AO. But I came back like John Wick with a beatdown designed to help us all grow stronger.

I rolled into the church parking lot at 5:00 am – a wonderful 70 degrees outside. Pax started rolling in not far behind me and mumble chatter was in full effect until we started right on time.

Warm-O-Rama

  • SSHs – 20 IC
  • Tappy Taps – 10 IC
  • SSHs – 15 IC
  • Imperial Walkers – 10 IC
  • SSHs – 10 IC
  • Arm Circles – 10 IC (x2)
  • SSHs – 5 IC
  • Good Mornings – 10 IC
  • 60 Seconds of Stretching OYO

The Thang

Climbing Down the Ladder – 10 exercises for 10 reps each; decreasing reps each round (10-1). Hold plank when you finish each round until the 6 is in.

  1. Overhead Press
  2. Curls
  3. Swings
  4. Lunges
  5. Thrusters
  6. Incline Merkins
  7. Bent Over Rows
  8. Goblet Squats
  9. Chest Press
  10. Skull Crushers

11’s – We were ahead of schedule a bit when we finished climbing down the ladder, so I added in some 11’s with Side Straddle Hops and Merkins

Mary

  • LBCs – 20 IC
  • Heel Touches – 20 IC
  • Flutter Kicks – 10 IC
  • Flutter Kicks to Fail then Big Boy Sit-Ups until Site Q calls time (OYO)

Circle of Trust

Count-O-Rama (10)

Announcements – Thanks Clearcoat!

Name-O-Rama

 

“Courage is not the absence of fear, but rather the assessment that something else is more important that fear.” – Franklin D. Roosevelt

Whatever you face today or in the week ahead, whatever you’re afraid of or anxious/stressed about, how you respond is always a matter of CHOICE. Remember all that you have that is greater than your fears and stresses – your abilities, your community, and your faith! Choose to respond to fear and anxiety with confidence. Make that daily assessment and nothing will ever be too much for you.

We ended with prayer – prayer requests were offered for friends and family facing medical issues or recovering from recent injuries or surgery.

Naked Man Moleskin

I’ll echo from the announcements today – LOTS OF SPOTS OPEN ON THE Q SHEET. GET ON IT!

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