06/10/2022 - The Citadel - 13 In for a 21 Countdown

AO: The Citadel

When: 06/10/2022

PAX:

Number of Pax: 13

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥 PREBLAST- THE CITADEL – 6/10/22 5:15 🔥🛠🔥

@channel  Can you count down from 21?  If so, join YHC at THE CITADEL for some fun and 45 minutes of non-stop action. Come get faster, get stronger, get better.  Come Get Some!  No Coupons needed for this one.  Just bring your happy faces and a determination to get better.  HC below. 

Welcome and Disclosure provided.

Onto WoR.

Warm-O-Rama

Warm-up (IC)

  1. SSHs (30)
  2. Abe Vigodas (15)
  3. Imperial Walkers (15)
  4. Good Mornings (15)
  5. Merkins (15)
  6. Arm Circles (10/10)

The Thang

Mosey to the Pavilion

Thang 1 – 21 Countdown

Start At Pavilion, perform 21 reps of given exercise. Run to base of side hill.  Perform 1 less rep of next exercise.  Run up side of hill.  Perform 1 less rep of next exercise.  Run down north side of hill.  Perform 1 less rep of next exercise.  Run back to start and repeat, reducing reps by 1 at each stop.

  1. Dips (21,17,13,9,5,1)
  2. Reverse Lunges (R/L=1) (20,16,12,8,4)
  3. Shoulder Tap Merkins (19,15,11,7,3)
  4. Burpees (18,14,10,6,2)

If you finish early, alternate between Bear Crawl and Crab Walk from pavilion to base of side hill and back.

As PAX completed this, we did wall sits until the 6 arrived.

Mosey back to the flags for Mary.

Mary (IC)

  1. Box Cutters (20) 
  2. Flutter Kicks (20)
  3. James Bond’s (10 count – 4 positions)
  4. LBCs (20)

Circle of Trust

CoR: 13 – No FNGs

Announcements:  See Slack for details

NoR

Prayers offered up and Closing Remarks

 

Naked Man Moleskin

Solid Crew with some new faces for a BC.

Shout out to Cataracts and Initech for coming out to the BC today.  I took a little arm twisting the morning before at coffee, but these 2 showed up and crushed the workout.  I hope to see the two of you out at BC’s more often.

Fargo and Parks were out front leading the PAX through the 21 Countdown and everyone did a solid job getting through this 45 minutes of non-stop action.

Respect club was in full effect this morning.

Coffeteria had a solid crew before heading off to tackle the Friday.

Until next time, keep pushing.

Handy Manny

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