03/09/2020 - The Citadel -
AO: The Citadel
When: 03/09/2020
PAX:
Number of Pax: 8
Pax Names: Enron, Half Price, Handy Manny, Party Boy, Sweet Gherkins, Tonka, Zelda,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Lewinsky
Introduction
First touch of 50° … beautiful morning for a beatdown.
Warm-O-Rama
Disclaimer provided
Mosey to the bridge and back with stops along the way.
Halfway – 20 SSH, 15 Tappy taps (in cadence)
@ bridge – 15 Imperial walkers, 15 good mornings (in cadence)
Halfway – 10 Arm circles (front and back), 20 SSH (in cadence)
Back to flags (coupons)
The Thang
(All thangs completed in outfield of baseball diamond)
Thang 1
#1 starts exercises while #2 completes suicide (15 yards, 30 yards, 40 yards) – switch
200 chest presses
200 goblin squats
200 overhead presses
Thang 2
(together – motivator style starting at 7)
Overhead presses
Curls
Goblin squats
Upright rows
Thang 3
Mosey foul pole to foul pole with stops in between for exercises
25 merkins
25 LBC’s
20 Lunges
20 Bobby Hurley’s
All you got back to foul pole (from center field)
25 Merkins
6MoM
15 Windshield wipers
15 Freddie Mercury’s
15 Flutter kicks
20 American Hammers
Circle of Trust
Acknowledging Mrs. Doubtfire – He has taken f3 international. He embodies the best of what f3 is and leads by example. Let’s all emulate what Doubtfire does on a daily basis in our own lives and within our own communities.
Prayers – Blart & family and all prayers unspoken and in our hearts.
Naked Man Moleskin
I asked in my preblast to get 20 HIMs – we fell short of that but I am thankful for those who did come out and give their all to start their day the right way. Mondays are the lowest turnout days and we need to turn that around. There is no better way to start your week than a solid beatdown and coffee with some good folks.