11/04/2022 - The Citadel - 11/4/2022 The Citadel – Double 11s

AO: The Citadel

When: 11/04/2022

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Squeaky Clean


Introduction

Pre-Blast The Citadel
Friday November 4th
0515

Come on out and end your work week with a bootcamp Citadel style.

We will be on the move around the greatest AO so be ready to move.

Bring your gloves.
Headlamp if you have it.
Brick can stay home, we will not use them.

Drop your HC below and I’ll see you in the morning.

Warm-O-Rama

Warm o Rama
Motivators from 5
Prison run to gazebo 
Abe Vigoda 10
Prison run to parking lot by sand volleyball 
court
Brady corn 10
Prison run to base of pedestrian bridge 
Arm circles 10 F/R
 
Warm o Rama
Motivators from 5
Prison run to gazebo 
Abe Vigoda 10
Prison run to parking lot by sand volleyball 
court
Brady corn 10
Prison run to base of pedestrian bridge 
Arm circles 10 F/R

The Thang

Thang 1
Double 11s
Bear crawl over smaller bridge
1 in/out then bear crawl back
10 burpees
Run up longer bridge
1 monkey humper at start of bridge
Run back 10 burpees
Bear crawl 
2 in/out
Bear crawl 
9 burpees 
Run up bridge 
2 monkey humpers
Run back 
9 burpees 
Continue 
 
Prison run to gazebo 
Thank 2 
Lay on bench
Leg lifts 30
Dirkins 30
Erkins 30
Dips 30
Run  to flag

Circle of Trust

Discussed persistence and leaning on each other, family and community when in need. We all have struggles, to know it is ok to take a breather and slow down at times, but you need to keep moving forward even if it is much slower pace. I appreciate the PAX that came out today and other days to continue to push me on days I need it and hope I am able to push others when they need a hand.

Naked Man Moleskin

Thanks to KO, Stay-Puff, Five Hole, Thumb Drive, and Puddles who had the 6 for coming out. Great effort by all and a perfect weather morning, spoiled for being November.

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