12/23/2019 - The Citadel - 12/23 Citadel
AO: The Citadel
When: 12/23/2019
PAX:
Number of Pax: 13
Pax Names: Appletini, Ball Boy, Captain Underpants, Chop Shop, Coldcuts, Handy Manny, Nala, Onions, Powderpuff, Rusty, Sunshine, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chop Shop
Introduction
12/23 – Monday Citadel BC
QIC – Chop Shop
Warm-O-Rama
40 SSH
20 Abe Vidgodas
15 good mornings
15 tappy taps
20 Annie’s
The Thang
Mosey
She hates me:
10 Lunges
10 Burps
10 Merkins
Thang 1 – Red Barchetta (modified)
Run 5 rows of parking spaces then 100 SSHs, run back to start point
Run 4 rows of parking spaces then 75 mountain climbers, run back to start point
Run 3 rows of parking spaces then 50 LBCs, run back to start point
Run 2 rows of parking spaces then 25 Merkins,
Run 1 rows of parking spaces then 10 burpees, run back to start point.
In between runs, Squat until the 6 arrives than 10 Squats IC.
Repeat counting up with Big Boys in between.
She hates me
10 Lunges
10 Burps
10 Merkins
Thang 2
10 Jump squats, run 1 row of parking spaces. 10 jump squats run back to start
Repeat increasing rows if parking spaces run, up to 5 rows
Mosey
6MoM
Capt Thor 1 Big boy Situp to 4 American Hammers to 5 Bigboys and 20 American Hammers
20 dollies
20 Rosalitas
Circle of Trust
Christmas is almost upon us. As you go out exercise patience. Prayers for those who requested.
Naked Man Moleskin
Let’s of movement today. Everyone pushed themselves and got better.
Peace
Chop Shop