04/16/2021 - The Citadel - 4/16/21 Citadel
AO: The Citadel
When: 04/16/2021
PAX:
Number of Pax: 16
Pax Names: Clearcoat, CVS, Dick Cheney, Five Hole, Handy Manny, Nala, Puddles, Small Cakes, Squeaky Clean, Sweet Gherkins, The Wedding Planner, Thomas Tank Engine, Thumb Drive, Tonka,
DR Names: Turkey legs
Number of FNGS: 1
FNG Names: Dirty dancer,
QIC: Fargo
Introduction
Come help me work out some aggression! It will be simple but effective. No coupons needed but a vest might be fun, but not necessary. Plan for pavement and grass.
Warm-O-Rama
Warm up
SSH -IC
Abe vigodas -IC
Good mornings- IC
Arm circles -IC
The Thang
Thang
1,3,5
1st stop(pavilion) Body builders. Start with 1 and go up to 8 incrementally
Attack steep side hill
2nd stop(top of hill) lunge, lunge, squat. Start with 3 and go up incrementally
Run down hill
3rd stop (right side of hill) Grady corns: start with 5 and go up incrementally
Run to pavilion
Increments: 1,3,5 first round. Then multiply by 2 so 2,6,10, then by 3 so 3,9,15 and so on until multiple of 8 or 8,24,40
All you got to Flags for Mary
LBC toe touch -IC
American hammers -IC
Plank
Circle of Trust
Had a tough week mentally. We talk about being prepared for the unexpected. Often think that is about physical preparedness but it’s also mental. While I couldn’t physically be prepared for this past week, the mental toughness I’ve gotten with F3 allowed me to be mentally prepared and be the rock my wife needed when things went south.
Naked Man Moleskin
Couple of fellas committed AO adultery. Names not included