12/14/2021 - The Citadel - 1 year manniversary
AO: The Citadel
When: 12/14/2021
PAX:
Number of Pax: 26
Pax Names: Aladdin, Ball Boy, Blow Dry, FIB, Five Hole, Flush, Gordon's, Handy Manny, Mia Hamm, Mr. Miyagi, Nala, One Bar, Puddles, RoachCoach, Sam Walton, Sir Mix-A-Lot, Sonny Bono, Stay Puft, Sweet Gherkins, Thumb Drive, Tiny Dancer, Toady, Tonka, Twilight,
DR Names:
Number of FNGS:
FNG Names: Aguila
QIC: Clearcoat
Introduction
🏔 Pre-Blast Citadel BC 🏔
🏔12/13 5:15am 🏔
🚨 1 year manniversary 🚨
It’s true when they say, time flies when you’re having fun. Hard to believe it’s already been 1 year since my first post! I came for the fitness but the fellowship and faith from you HIMs locked me in. Bring your coupons and 🧤and come have some fun at the Citadel tomorrow with a full body wake up and watch 45 min fly by.
HC below!
Warm-O-Rama
F3 is:
Free
Open to all men
Peer led in rotating fashion
Held outdoors rain or shine
Ends in circle of trust
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
I am not a professional you are here of your own free will. I have no knowledge of any injuries modify as needed.
WoR
Mosey to corner
Goofballs IC
Smurfjacks IC
Mosey to corner
Imperial walkers IC
Abe vigodas IC
Tappy taps IC
Mosey to other corner
Arm circles IC
Seal claps IC
Over head claps IC
Moroccan night clubs IC
Mosey to other corner
Motivators from 6
The Thang
Thang 1
Grab your coupons and partner up meet up at the top of the parking lot
3 sets of cones marked off For 3 rounds each partner
Round 1
Partner one will Spider-Man crawl to first cone 5 merkins bear crawl back while second partner completes curls switch and repeat ssh for the 6
Round 2
Partner one will lunge walk to second cone and complete 5 jump squats and Bernie sanders back while partner 2 completes Bobby hurleys switch and repeat ssh for the 6
Round 3
Partner one will coupon farmer carry to 3rd cone and do 5 shrugs and farmer carry back while second partner mtn climbers switch and repeat Ssh for the 6
Thang 2
Line up in 2 lines. A fast line and a slow line. Indian run to field behind playground. SSH for the 6.
Circle up
Smurfinators from 7
Dying cockroaches IC x20
Line it up again and run back to flags.
Mary
Circle up on your 6
Guantanamos- PAX hold legs up 45 degrees while pax run around circle pushing legs down.
Roll over on your 12
Swimmers x20 IC
YWT IC until 6 o’clock
Recover Recover
Circle of Trust
Words can’t express how grateful I am to be here today surrounded by you men. I can honestly say I’m in the best shape I’ve ever been. Not just physically but mentally and spiritually. I’ve learned a lot about being accountable and living with purpose through you men. They say that the cave you fear to enter holds the treasure you seek and I’m glad I entered this cave because I have discovered a new treasure and a tunnel to more caves that are yet to be discovered. I want to give a special thanks to Aladdin and Boxcutter for putting out that invite on social media a year ago that brought me here and for encouraging me to keep posting and keep accelerating. I want to encourage you men to keep spreading the word of F3 and keep encouraging your brothers to accelerate. F3 is a treasure that needs to be shared. .
Prayers for tiny bubbles, 2.0 teenagers, Pax going through their own troubles whether physically or mentally.
Naked Man Moleskin
Thank you to the 25 HIMs that joined me this morning. I was honored to lead this group of beasts this morning. We had HIMs coming from far and wide. I’m grateful for the support and encouragement you men have given me over the past year. Although it was tough leading this many men at once, I’m glad everyone came out. My goal was to keep everyone together as best I could while still delivering a solid BC. Things to improve on: I need to improve on my projection. Being next to a busy road I need to emphasize on being louder and clearer with giving instructions. Roach coach mentioned calling a Switzer when you want the pax to huddle around you instead of having everyone spread out while trying to give instructions. Next time doing this exercise I would start at the other side of the lot and work our way towards Eola. Until next time, much love
Clearcoat 👊🏽