03/21/2023 - The Citadel -
AO: The Citadel
When: 03/21/2023
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Lightfoot
Introduction
Today was my AOVQ at the Citadel. I’ve posted here a few times recently and thought it was time to step into the ring and lead a beatdown for these fine HIM’s. I told the PAX to bring their coupons and shoes for moving as we would be on the move for the entire 45 minutes.
Warm-O-Rama
SSH – 25 (IC)
Arm Circles – 10 Each Direction (IC)
Michael Phelps – 12 (IC)
Tappy Taps – 10 (IC)
The Thang
Thang 1 – Partner Farmer Carry to Eola Bridge
*Partner 1 starts moving towards Eola Bridge with a farmer carry
*Partner 2 does 3 burpees and then runs to catch up with Partner 1
*Partner 2 takes over farmer carry and Partner 1 does 3 burpees
*Rinse/repeat until the bridge
Thang 2 – 11’s with Coupon Carry
*11’s over the bridge with a coupon carry back/forth
*Curl/overhead press and Big Boys
*Partner farmer carry to baseball field
Thang 3 – Crawl Bear Coupon Drag
*Crawl bear with coupon drag between cones
*75 yard run
*Windshield Wipers – 10 (each side is 1/2)
*Rinse/repeat until time called
*Mosey back to flag with coupons
Mary
*Flutter kicks, Supermans, LBC’s, and Plank
Circle of Trust
This past week, my oldest son who is 9 years old has been on a health kick and has been doing his own workouts and home on the treadmill and with my dumbbells. Without F3, there is no way my son would have any desire to work on his physical fitness, but he has picked up some things from my F3 habits and from his neighborhood friends who have F3 dads. My COT was focused on making sure we understand the impacts that we have on those around us (whether for the better or worse). As dads/men/head of households, eyes are constantly on us, so we need to be critically aware of the messages we are sending with our words or actions. We are all taking great strides in setting a good example by getting out in the gloom, but make sure you carry over that example into all aspects of your life.
Naked Man Moleskin
Thank you very much for the Citadel crew for showing up and pushing hard. I don’t get out to the Citadel nearly often enough, but it’s great to see HIM’s like Puddles, Mista Mista, and KO holding it down and pushing the AO forward. We are definitely stronger because of these HIM’s. It was great to post with Rx this morning and celebrate his newly crowned position of HIM belt holder. Thanks Snowden for the 6.