09/04/2020 - The Citadel - THE CITADEL – TOMBSTONE Beatdown
AO: The Citadel
When: 09/04/2020
PAX:
Number of Pax: 21
Pax Names: Augustus Gloop, Blow Dry, Fargo, FICO, Harley, Judge Smails, Pork Rinds, Rudy, Rusty, Serena, Sonny Bono, Sosa, Sweet Gherkins, The Wedding Planner, Thin Mints, Tiny Bubbles, Toady, Tonka, Vitamix,
DR Names:
Number of FNGS: 0
FNG Names: Rocketman
QIC: Handy Manny
Introduction
I decided to do a TOMBSTONE themed beatdown today, with exercises that wold spell out the word Tombstone, mixed in with some bear crawls, crab walks, and running. Pretty simple workout that I was hoping would provide a good total body workout. Before I went to bed, I was sitting on 10 HCs, but when I woke up this morning that number had doubled. We ended up with 21 which is a solid number for The Citadel – could have been 25, but we had a few HC’s pulled and a FS.
I woke up and turned on the news, where the weatherman said it was 47 degrees in Aurora. I opted to throw on some extra leg gear, which I would later regret. I arrived on the scene early to write out today’s workout in 3 areas to help PAX remember what we were doing while being socially distant. I When I arrived there were a few cars already there, PAX partaking in some EC run activity. Cars continued to pour in and when 5;15 hit, we started the fun.
Welcome and Disclaimer provided.
Onto Warm-O-Rama
Warm-O-Rama
Warm-O-Rama
- Arm Circles (10/10) (IC)
- Abe Vigodas (15) (IC)
- Motivators (7)
- Prison Cell Squat Twists (10) (IC)
- Merkins (15)
The Thang
Thang 1 – TOMBSTONEPerform 20 reps of each TOMBSTONE exercise then Bear Crawl to light pole and crab walk to end of the parking lot. Run back to the start. Rinse and repeat, reducing the number of reps by 2 each round.
- Thrusters
- OH Claps
- Mountain Climbers (each leg=1)
- Bonnie Blairs (each leg=1)
- Squats
- Tricep Extensions
- Outlaws
- Negative Curls
- Explosive Merkins
We continued to rinse and repeat for 30 minutes.
Thang 2 – Sprints
PAX lined up at one end of the parking lot, and in 3 waves sprinted approximately 50 yards to the second light pole. Rinse and repeat 5 times.
Mary (IC)
- American Hammers (25)
- Flutter Kicks (20)
- Box Cutters (15)
Circle of Trust
CoR: 21 PAX – No FNGs
Announcements: Many were provided – check slack for all the details
NoR
Prayer Requests: Mr. Miyagi, BR’s M – Marissa, PAX in Louisville who lost his wife during childbirth, for all having a safe Labor Day Weekend.
Closing Remarks and Prayer offered.
Naked Man Moleskin
I pulled from the archives and offered up a story that I found on the internet and that I had shared previously.One day, a rich dad took his son on a trip to a Village. He wanted to show him how poor someone can be. They spent time on the farm of a poor family. On their return from the trip, the father asked the son, “how was the trip?”The boy replied, “it was great dad.”“Did you see how poor people live?” The father asked. “Oh, yes” said the son. “So tell me what you learned from the trip?” Asked the father.The son answered, “we have one dog, they have 4. We have a pool, they have rivers. We use light bulbs at night, they use stars. We buy foods, they grow theirs. We have walls and fences to protect us, they have friends. We have TV, and they spend time with their family.”The boys father was speechless. Then the son added, “thanks dad for showing me how poor we are.”Moral of the story is, it is not about the money that makes us rich, its simplicity, love, compassion, friendship, values, family that makes our lives rich.Time to take a pause. Simplify. Take more time for the kids, family and friends. Go for a bike ride with them, play a board game, turn off the devices and reconnect with those around you.