03/02/2021 - The Citadel - The Snake

AO: The Citadel

When: 03/02/2021

PAX:

Number of Pax: 13

Pax Names: Ball Boy, Banksy, Blow Dry, Crambone, DJ Sump Pump, Flo, Handy Manny, Muggsy, Puddin Pop, Puddles, Sweet Gherkins, Toadstool, Twilight,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 3/2/21 5:15🔥🛠🔥

@channel Join YHC as we look to heat up THE CITADEL.  Now that the ice is gone (or so I hope) we will  be on pavement as we snake our way through this beatdown.  Bring your determination and grit.  Leave the coupons at home for this one.  We will  enhance our cardio, strength and endurance.  Come get faster, get stronger, get better.  Come Get Some!  HC below.

This week’s workout was a piece of cake to plan.  I had planned on Qing this workout last week, but due to the extreme ice conditions, I had to scrap it last week and improvise.  No need to let it go to waste, so I inserted it into today’s lineup.  However, I did have to modify some of the exercises I had originally planned, as my lower back was still not 100%.  The workout was set, the Preblast was published, but at the time I want to bed I had, 2 HC’s, not including myself.  I knew The Citadel crew would change those numbers by the AM.  Sure enough, when I woke up and checked, we were now looking at double digits.  I headed over to the scene, where Flo was already there getting the flags situated.  I went directly to the church parking lot and spelled out today’s exercises with some chalk.  Then I did a lap around the lot to check for conditions.  There were a few ice patches, but nothing extreme.  I headed back to the lot and cars started to flood in.  I grabbed my phone and speaker and headed to the circle.  After greeting all the PAX, it was time to get it started.

Welcome and disclaimer provided.

Off to WoR

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Seal Claps (20)
  3. Goofballs (15)
  4. Imperial Walkers (16)
  5. Arm Circles (10/10)

The Thang

Mosey to church parking lot corner for Thang 1

Thang 1 – The Snake

Time to Snake your way through the parking lot.  Start at Corner 1 and perform 2 reps of exercise then run down parking lot aisle, around the island, and back to same side as start.  Perform 4 reps of exercise.  Bear crawl to next aisle, perform 6 reps of exercise, and continue to progress down to the end of the parking lot until you complete 14 reps.  Once at the end, make your way back in the same fashion with the next exercise, but instead of bear crawls between aisles, crab walk.  Continue this patter until complete all 6 exercises.  If you finish early start over.

Exercises 

  1. HR Merkins 
  2. Reverse Lunge (each leg = 1/2)
  3. Monkey Humpers
  4. BBSUs
  5. Plank Jacks
  6. Carolina Dry Docks 

Mary (IC)

  1. Outlaws (10/10)
  2. LBCs (25)
  3. Sweat Angels (10)
  4. Heel Touches (20)

Circle of Trust

CoR:  13 PAX, No FNGs

Announcements:  Hold the date 3/20/21, Get on the Q sheet and Q Source Sheet, Coffeeteria, check Slack for all details

NoR

Prayer Requests:  For all those unemployed

Closing Remarks and Prayer:

Thanks for the opportunity to lead you this morning and for all those that came out to support me and each other today and all days.  Quote of focus, “Winners are not people who never fail, they are people that never quit.”  In today’s trying times and in life,  failure is inevitable.  Accept it, you will fail, time and time again.  It is how you react and embrace the failure and grow, learn, and become better because of it that will propel you forward.  Never quit failing, and never quit. 

Naked Man Moleskin

Thanks to all the PAX for getting after it this morning.  It is always a pleasure leading you guys.

Until next time.

Handy Manny

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