09/13/2021 - The Citadel - 1 Year Manniversary Burner
AO: The Citadel
When: 09/13/2021
PAX:
Number of Pax: 10
Pax Names: Ball Boy, Clearcoat, Fargo, Five Hole, Handy Manny, Nala, Pork Rinds, S'mores, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Puddles
Introduction
@channel PREBLAST – CITADEL for Monday 9/13/2021 5:15am 🎂👊🏼1 Year Manniversary Bootcamp!🎂👊🏼
YOU ARE INVITED to join me for my 1 year Manniversary this Monday morning at The Citadel!
We will stay mostly on pavement mixing up coupon work with some friendly competition! There will be music to keep us pumped and will be moving non-stop for 45 solid minutes.
HC in the thread below ⬇️ and come ready to get stronger together at exactly 5:15am.
PS: No bunnies will be murdered on this workout.
PS2: No rain in the forecast this time, but there might be some puddle jumping going on🤔
🧱✔️
👟 ✔️
🧤 ✔️
Warm-O-Rama
Good Mornings – IC
Abe Vigodas – IC
Tappy taps – IC
Motivators 7 – IC
High knees- IC
The Thang
Thing 1
Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.
1. Merkins (100).
2. Squats (200).
3. Big Boy Sit-Ups (100).
4. Arm Circles (200).
6. Imperial Walkers (100).
Thing2
AMRAP Circuit
- 20 Curls
- 20 Bent Over Rows
- 20 Swings
- 20 Overhead Press
- 20 Chest Press
Bear crawl to 1st cone
Back pedal 2nd cone
10 Merkins
Mosey back
Thing 3
Puddle Burner
To the tune of “We Will Rock You” by Queen. (2 minutes long)
Fast Run in place (like basketball defense posture) while doing alternate seal claps and Grady corns.
Do a burpee every time the song says “Rock You” (7 total)
Mary
- Flutter kicks -IC
- LBCs -IC
- Freddie Mercury-IC
- American hammers -IC
- Sweat Angels
Circle of Trust
Looking back at my first year I can say it’s been more than just working out.
If we only made decisions based on how we feel, or what makes you feel good I would’ve stayed in bed sleeping every single time. But that is not what we do.
We are not only exercising our body, but also learning discipline and consistency and with this we are growing into men that can make a difference.
Naked Man Moleskin
Great workout and effort by all. Thanks to Clearcoat for having my 6.