09/06/2022 - The Citadel - When Tuesday feels like a Monday
AO: The Citadel
When: 09/06/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
YHC is trying to be conscious of the workouts this week with a triathlon looming over the weekend, for which I am largely unprepared, so going into it sore will be a problem.
That said – there is no reason to not get a good workout in, so why not lead one. Especially after the long weekend.
Preblast was written, no coupons for this one.
a few HCs made for a good sized group – at least for me – it meant we could push hard, and get a nice calorie burner in.
Arrived at the AO – cool, but humid morning. Mentally went through the plan in mind, and pax started to roll in.
5:15 came around, core principles were shared and disclaimer was given – off we went!
Warm-O-Rama
WoR sort of blended into the Thang, but here goes…
20 SSH in cadence
Mosey to the parking lot by the library and do
10 Tappy Taps in cadence
Mosey to the pavilion and do
10 Arm Circles forward and backward in cadence
20 Dips (’cause why not?)
Mosey near the volleyball court
10 Abe Vigotas in cadence
Mosey to the parking lot by the Oakhurst Pool for Thang 1
The Thang
Thang 1: 4 corners
Corner 1 – 5 Burpees, run to corner 2
10 Merkins, run to corner 3,
15 squats, run to corner 4
20 SSH, run to corner 1 – repeato 3 more times for 4 total
After all were done, mosey to the bridge over Eola for
Thang 2: 11s
One side of the bridge – Big Boys
Other side of the bridge – Carolina Dry Docks
YHC Challenged the pax by saying feet always needed to be uphill for both exercises.
After all were done, mosey back to the playground for
Thang 3 – just a bit more
PAX partnered up, one partner did 5 pullups, other partner held plank. Flapjack until each partner did 15 pullups.
Mosey back near the sand volleyball courts
20 right leg lunges on YHCs commend
Mosey to right field of the north baseball diamond
20 left leg lunges on YHCs command
Mosey to the pavilion
20 Dips OYO
Mosey to the parking lot by the library
20 Jump Squats – on YHCs command
Mosey back to the flags for
Mary and Theresa:
20 LBCs in cadence
drop knees to the right – 15 oblique crunches in cadence
drop knees to the left – 15 oblique crunches in cadence
standing hamstring stretch in the center, left and right, 10 seconds each
quad stretch, each leg 10 seconds.
Circle of Trust
It was a simple message – reflecting on the long weekend and time spent with extended family, YHC wanted pax to be thankful for their families, especially in times where 2.0s can be difficult or M can be on a different page. The good times outweigh the bad.
PAX closed with an Our Father
Naked Man Moleskin
YHC is grateful for the grace given by F3 brothers. The constant support is something needed in life, and difficult to get anywhere else. I try to lead every couple weeks or so, and receive mostly positive feedback. YHC hopes to continue to get better, not just in leading F3 men, but as a leader at home and work. Thank you all for the example you set, and the push to continue to accelerate, as well as the hand to drag me along when YHC is resistant to acceleration.
Hakuna Matata
~Nala