11/25/2022 - The Citadel - Around the Bases – Post Thanksgiving Beatdown

AO: The Citadel

When: 11/25/2022

PAX:

Number of Pax: 4

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Squeaky Clean


Introduction

Prebast – The Citadel
Friday 11/25 @ 0515

Day after Thanksgiving beatdown! No excuses, put your HC in the thread and be ready for a full 45 workout that will cover all the bases.

Be ready to move around this great AO.

Bring your coupon
Bring your gloves
Bring a head lamp if you have one
Out of town guest are welcome, bring them along!

Drop your HC below and I’ll see you in the morning!

Warm-O-Rama

Motivators starting at 5
Bobby Hurley 30
Jump ups 20
Arm circles 10 F/R
Tappy tap 10

The Thang

With coupon run to north softball field. 
Home: 30 shoulder press
Rifle carry to first. 
First base: 30 curls
Murder bunny back to home. 
Home: 30 shoulder press. 
Rifle carry to first. 
First base: 30 curls. 
Rifle carry to second. 
Second base: 30 squats
Murder bunny back to first
First base: 30 curls. 
Murder bunny to home. 
Home: 30 shoulder press. 
Rifle carry to first
First base: 30 curls. 
Rifle carry to second. 
Second base: 30 squats. 
Rifle carry to third. 
Third base: 30 bent over row. 
Murder bunny back to second. 
Second base: 30 squats. 
Murder bunny to first. 
First base: 30 curls. 
Murder bunny to home. 
Home: 30 shoulder press. 
Rifle carry to first. 
First base: 30 curls
Rifle carry to second. 
Second base: 30 curls. 
Rifle carry to third. 
Third base: 30 bent over rows. 
Rifle carry to home. 
Home: 10 Blockies. 
Murder bunny back around third, second, first and then end at home. 
Thang 2
On bleachers. 
Leg lifts: 30
Dips: 30
run back to flag
Mary:
American Hammers 30

Circle of Trust

With today being the day after Thanksgiving the COT was about being thankful for our faith in God and his plan for us. Also being thankful for our health and ability to participate in the workouts each morning. Also to remember that others are struggling more this time of year and to look for opportunities to help out those in need.

Naked Man Moleskin

Might have ruined KO’s memory of the Eola Baseball Fields… good push by all PAX today!

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