06/22/2021 - The Citadel - 6/21/21
AO: The Citadel
When: 06/22/2021
PAX:
Number of Pax: 17
Pax Names: Aladdin, Clearcoat, Five Hole, Handy Manny, Judge Smails, One Bar, Puddles, S'mores, Subway, Sweet Gherkins, Thumb Drive, Tiny Dancer, Toadstool, Tonka, Trickle,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ice Tea
Introduction
Nice weather at the Citadel. 16 pax.Moved around the AO, with some bear crawls, crab walks, step ups, tri dips, merkins, lunges and big boys. A little running up the hill
Warm-O-Rama
30 side Strattle hops ic
30 High Knees ic
25 arm circles ic
25 reverse arm circles ic
30 Tapy Taps ic
The Thang
The Thang,
Indian run to the pavilion.
15 step ups oyo
15 bench dips oyo
bear crawls for distance ( approx 25 yds)
back with Crab walks
Reapeted 6x
then 15 merkins 15 half burpees then half way up the hill 15 big boys down the other side to 15 lunges. Back up hill 15 big boys down the hill. Rinse and repeat.
Circle of Trust
Message was small acts of kindness, encouragement, positivity mean a lot.
Naked Man Moleskin
Prayer request for the Torado victims in the surrounding area.