11/21/2022 - The Citadel - 14 Turkeys

AO: The Citadel

When: 11/21/2022

PAX:

Number of Pax: 14

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

11/21 F3 Workout- THE CITADEL 

 

🔥🛠🔥 PREBLAST- THE CITADEL – 11/21/22 5:15 🔥🛠🔥

@channel  Start your turkey week off at THE CITADEL with a little Turkey Treat dished up by YHC.  Bring your coupons and your appetite to get better.  Come get faster, get stronger.  Come Get Some!  

It was a brisk morning, but that did not stop 13 other PAX from showing up to better themselves.

Welcome and Disclaimer was provided and onto WoR.

Warm-O-Rama

Warm-up (IC)

  1. Abe Vigodas (10)
  2. Imperial Walkers (15)
  3. SSH (25)
  4. Tappy Taps (15)
  5. Merkins (15)
  6. Arm Circles (10/10)

The Thang

  • Rebel Run to end of baseball fields – 5 Burpees & 10 BBSUs
  • Mosey to bridge heading to playground.
  • Bear Crawl across bridge.

Thang 1 – Pull-ups 

  1. 3 people do 10 pull-ups while others do jungle boy squats – rotate until everyone gets through 
  2. 3 people do 10 pull-ups while others do Bonnie Blairs – rotate until everyone gets through 
  • Crab Walk across bridge.
  • Mosey to end of baseball fields – 5 HR Merkins & 10 BBSUs
  • Rebel Run to parking lot by the flags.

Thang 2 – TURKEYS – 10X5

Perform 10 reps of each exercise then run a 1/2 lap around parking lot

  1. Tricep Extension 
  2. Upright Rows
  3. Reverse Crunch 
  4. Knerkin 
  5. Elf on a Shelf
  6. Your Choice
  7. Smurf Jacks (IC)

Rinse and Repeat 5 Times

Mary (IC)

  1. Outlaws (15)
  2. Flutter Kicks (15)
  3. Annie’s (15)
  4. Pilates 100 (15)

Circle of Trust

CoR:  14 PAX Strong – No FNG (however Appletini did make an appearance)

Announcements:  Turkey Football options on Saturday, Blood Drive, CSAUP Shieldlock

NoR

Closing Remarks and Prayer

Given it is the week of Thanksgiving, the focus was on taking time to give thanks to the important things in your life – not the house, car, or other material things, but more so focus on other areas that makes us rich, its simplicity, love, compassion, friendship, values, family that makes our lives rich.

Naked Man Moleskin

It was great seeing the numbers at The Citadel hit 14 this morning despite the cold and wind.  It was nice seeing a few faces that I have not seen it a while.  Everything went as planned for today’s workout, with the exception of my nano speaker shutting down (I assume due to the cold) as it was fully charged and worked perfectly when I brought it back inside.  so for that I apologize to the PAX.  However, we did listen to the tunes via my phone – although not as impactful.

The goal for today was to keep the PAX moving so that we stay warm, but still take some time to focus on multiple muscle groups.  I believe we accomplished that as I know I am a tad sore from my own beatdown.

All PAX crushed it today and I hope to continue to see you out ITG soon.

Until then – Keep Pushing

Handy Manny

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