10/19/2020 - The Citadel - The Iron Sheik Workout
AO: The Citadel
When: 10/19/2020
PAX:
Number of Pax: 16
Pax Names: Bobby Fischer, Curds, Dutch Boy, Elway, Goldberg, Handy Manny, Mr. Miyagi, Nala, Paper Tiger, Puddles, Rusty, Sweet Gherkins, The Wedding Planner, Thomas Tank Engine, Toadstool, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: GOLDBERG
Introduction
@channel the citadel 5:15am 10/19/2020 preblast.
Back in January, @Mr. Miyagi and that hill broke my back (figuratively) and made me humble. Tomorrow will be no different.
No coupons, shoes to move in, a vest if you’re a destroyer, a headlamp if a dark hill scares you.HC below. I will be chill
Warm-O-Rama
Warmup on the Run
Mosey for 100 yards, motivators from 5
Mosey for 100 yards, imperial walkers (IC X 10)
The Thang
Hill Work w/ focused work below.
Round 1: Merkins (10), 1 legged ground touches (10 each leg).
Run the Hill (0.5 mile).
Round 2: Diamond Merkins (10), LBC’s (IC 15), pigeon stretch
Run the Hill (0.5 mile).
Round 3: Break dancer Merkins (10), Squats (15), on your six and full stretch.
Run the Hill (0.5 mile).
Round 4: Merkins until failure (it was dark but I think Rusty was last man standing?)
Run the Hill (0.5 mile).
Mary: Mountain climbers, various planks, jump-ropes
Circle of Trust
Moment of silence for CVS and his family. And to reflect on the things in your life that you haven’t appreciated lately.
Naked Man Moleskin
I had led a Q the previous day at the Outpost. I absolutely hated how it went. i was angry, aggressive, and way off brand.
This was my redemption Q and it erased that nasty taste I had in my mouth.
The Citadel is an awesome AO (maybe the best?) and the regulars out there are off-the-charts great.