12/02/2022 - The Citadel - A Little Bit of Everything

AO: The Citadel

When: 12/02/2022

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥 PREBLAST- THE CITADEL – 12/2/22 5:15 🔥🛠🔥

@channel  Head over to THE CITADEL for a good old fashion beatdown.  I promise you 45 minutes of nonstop action.  Come get faster, get stronger, get better.  Come Get Some!  Coupons required.  HC below.

Warm-O-Rama

Warm-up (IC)

  1. Abe Vigodas (10)
  2. Motivators (6)
  3. Tappy Taps (15)
  4. Imperial Walkers (15)
  5. Arm Circles (10/10)

The Thang

Grab coupon and mosey to corner 1

Thang 1 – 4 Corners (2 Rounds)

  1. Corner 1 – Curls – Colt45 with Coupon (15:15:15) / OH Tricep Extension (15) – John Kusac to next corner
  2. Corner 2 – Coupon Squats (15) / – RDLs (15) – John Kusac 
  3. Corner 3 – Curls – Colt45 with Coupon (15:15:15) / OH Tricep Extension (15) – John Kusac to next corner
  4. Corner 4 – Coupon Squats (15) / – RDLs (15) – John Kusac

Put coupons off to the side and line up on parking lot line facing football field.

Thang 2 – Space Tracers to light pole, run forward to last set of lines at the end of parking lot.  SSH for 6.

Thang 3 – Surf and Turf

  1. Perform 15 BBSUs and 15 Reverse Crunches, Bear Crawl to the cone (30 yards), perform 15 BBSUs and 15 Reverse Crunches, Crab Walk back to beginning, perform 15 BBSUs and 15 Reverse Crunches

Rebel Run to the base of the backside of the hill

Thang 4 – Triple Nickel

  1. Perform (5) Burpee’s, run up the hill to the cone, perform (5) Smurf Jacks, run down the hill.  Repeat 5 times.  SSH for the 6. 

Lunge Walk Rebel Run up to the top of the hill and slow mosey down the side of the hill to the middle of the baseball outfield.

Thang 5 – Jack Webb’s

  1. Merkins:OH Claps (1:4 ratio up to 8:32)

Mosey to the flags.

Mary (IC)

  1. American Hammers (20)
  2. Box Cutters (15)
  3. Flutter Kicks (15)
  4. LBCs (20)
  5. Pilates 100 (15)

Circle of Trust

CoR:  8 PAX Strong

Announcements:  CSAUP, Blood Drive, see InfoOnly for details

NoR: – No FNGs

Closing Remarks:  Challenge for the weekend – do one simple gesture to make someone’s day.

Prayers

Naked Man Moleskin

It was a great morning to get out and start the day.  I started off with some block work and then moved into more movement exercises to get the blood flowing on the cold morning so our fingers had feeling.  We used a good part of the AO and squeezed in a lot of work into a short 45 minute BC.  Everyone stuck with me and we all crushed the workout.

It was nice seeing some faces I have not seen in some time.  Thanks to Mr. Nice Guy for making the trip over to the west.

Afterward coffeeteria was had by KO, Mr. Nice Guy and myself.  I appreciated the chat.

Until next time, keep pushing.

Handy Manny

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