03/23/2021 - The Citadel - 3.22.21- The Citadel – Monday Bootcamp
AO: The Citadel
When: 03/23/2021
PAX:
Number of Pax: 18
Pax Names: Aladdin, Handy Manny, Powderpuff, Puddles, S'mores, Sweeney Todd, Sweet Gherkins, Tiny Bubbles, Tiny Dancer, Toady, Trailer Park, Vitamix, Wet Wipe,
DR Names:
Number of FNGS:
FNG Names:
QIC: 1 bar
Introduction
3/22 Monday @ The Citadel BC. Backblast is up.
Warm-O-Rama
-Side straddle hops 7 (jumping jacks)
-15 Good mornings
-20 arm circles 10 each(stretch)
-15 Tappy Tabs
The Thang
THANG 1
-Indian Run to the bridge
-20 Merkins (on my down)
-bear crawl over bridge
-20 jump squats (OYO)
-lunges back on bridge
-20 Carolina dry docks(my down)
-Bear crawl back
-20 Nurkins (on my down)
-Leg Lunges back
-20 Merkins(on my down)
–SANDBOX DETOUR sprints 2 lines 6 rounds (10 second count after 3 rounds)
-20 Nurkins (Mosie over to coupons)
THANG 2
-25 curls (In place leg lunges waiting for the 6)
-25 coupon behind the back squats
-50 chest press
-1min coupon wall sit
-25 curls
-25 coupon behind back squats
-50 chest press
-1min coupon wall sit
Circle of Trust
One of my favorite acronyms is CANI: Constant And Never-ending Improvement. Which I got from a Tony Robins book I read a few years ago.
EVERY SINGLE HC that we honor is Constant And Never-Ending improvement. When we get out here in the gloom and put in work WE are improving and getting stronger physically and mentally! So Keep pushing every day to get better Men because we know that we are blessed to have this F3 brotherhood in which we will push each other to improve. Constant and never ending improvement to me applies to everything in life. Our careers, our health, relationships, our family, and specially our faith. We all know in life there are obstacles and circumstances we gotta face that will try to keep us from staying focused on the things we want to improve. A lot of times it’s simply fear of the unknown and sometimes we just get comfortable and we become Stagnant. The definition of the word STAGNANT in the dictionary is: Lack of development, advancement, or progressive movement.
Its been a few months since I did my VQ here at the Citadel. I’ve been pushing myself to improving on workouts but I’ve been stagnant on leading again so I’m glad to be back as your Q.
Men, I encourage you to keep pushing and if there is any area in your life in which you are being stagnant on or have just gotten comfortable with, find the next step or move that you need to make in order to keep pushing forward and Improve for yourself and those around you. If one of those things is leading a workout, I encourage you to get on the Q sheet today, don’t wait another day! Remember we are High Impact Men!
Naked Man Moleskin
CANI: Constant And Never-ending Improvement!