10/19/2021 - The Citadel - Turn up Tuesday
AO: The Citadel
When: 10/19/2021
PAX:
Number of Pax: 17
Pax Names: Appletini, Ballboy, Bob Ross, Five Hole, goodwill, Mr. Miyagi, Nala, One Bar, Puddles, RoachCoach, Serena, Stay Puft, Sweeney Todd, Sweet Gherkins, Uncle Rico,
DR Names:
Number of FNGS:
FNG Names: Forest gump,
QIC: Clearcoat
Introduction
:rotating_light:PreBlast Citadel BC:rotating_light:
:cit:10/19/21 5:15 am :cit:
Let’s keep the :fire: burning at the Citadel tomorrow. We will do a mix of upper and lower body and throw some running :man-running::skin-tone-4: in to target the :heart:! If you wake up for easy this is not for you. Bring your coupon :coupon:, gloves :gloves: and most importantly :heart:! :lfg:
HC below :point_down::skin-tone-4:
Warm-O-Rama
Smurf jacks IC
Imperial walkers IC
Tappy taps IC
Goodmornings IC
Michael Phelps IC
The Thang
Thang 1
Line up at east side of church lot.
Farmer carry suicides with coupons. Partner up PAX 1 will farmer carry to designated cone perform 10 shrugs and farmer carry back while PAX 2 performs designated exercises.
Round 1
Farmer carry to first cone while PAX 2 performs burpees until returns. Switch and repeat.
Round 2
Farmer carry to second cone while PAX 2 performs bonnie blairs with squat. Switch and repeat.
Round 3
Farmer carry to third cone while PAX 2 performs plank jack/ mountain climber.
Thang 2
Scout run to bridge.
Pax at the front of the line sprints out 20 yards does 3 hand release merkins and falls back in at the end of the line.
Thang 3
Bear crawl half way up the bridge
Monkey humpers IC x 10
Crab walk to the other side
LBCs IC
Crawl bear half way
Monkey humpers IC x10
Crab walk to other side.
Thang 4
Indian run back to flags.
Mary
X factors IC x20
YWT IC x20
Manatees IC x20
LBCs IC x22
RECOVER RECOVER
Circle of Trust
I shared a graph I picked up from my Atomic Habits book. Mentioned that sometimes progress doesnt work the way we want. We want instant results and get discouraged when we dont get them but if we stay committed and focus on getting 1% better each day over the long run they will compound and sky rocket. On the other hand if you get 1% worse everyday by the looks of the graph it doesnt look like you will reach rock bottom but instead it will look like a steady plateau. Some of us might be getting 1% worse and not even feel it because we are on that plateau. I drew the graph in the book on the ground in front of me while describing it to the HIMs.
Prayers for Aladdins mother in law, Appletinis brother, Carmen San Diegos parents and another PAXs sons and wife, apologies for not remembering his name.
Naked Man Moleskin
I picked up Tuesday at the Citadel thinking it was going to be the usual 4 of us. No biggie it was going to be fun regardless. But as the day went on the HCs started rolling in and was surprised to see some new faces. We had a good mix of young bucks and OGs come through on this chilly morning. The energy was high and we were all laughing in pain from those farmer carries and shouting at each other in encouragement. Grateful for the opportunity to lead!