02/28/2022 - The Citadel - Avengers (F3 PAX) Assemble!!

AO: The Citadel

When: 02/28/2022

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Stay Puft


Introduction

So YHC is Queing the day after his birthday! What do I have in mind? A superhero themed workout. Yes I’m a nerd. It’s the day after my birthday and I’ll make you cry if I want to.

  • Will there be music…YES! A playlist inspired by music from the latest movies and TV shows to keep you inspired and asking yourself do you want to taste this.
  • Will there be lifting? Yes! Bring your coupons, I’ll make you feel like Superman.
  • Will there be running? Of course! Bring your shoes, You’ll be running like the Flash in no time.
  • Will there be be bear crawls and spider walking? Hell yeah! You’ll be crawling up walls like Spider-Man soon enough.
  • Will it be cold? I don’t know check weather.com and dress appropriately. I can’t plan everything for you. I’m not Storm from the X-men or Tia Peppa from Encanto.

Drop those HCs and celebrate my 41st trip around the sun if you didn’t come on Saturday.

Warm-O-Rama

  1. Motivators
  2. Mosey
  3. Arm Circles
  4. Mosey
  5. Grady Corns
  6. Mosey
  7. Tappy Taps
  8. Mosey
  9. High Knees

The Thang

Thang 1

Elevens

  • Start 1 Thruster
  • Spider Crawl to Light Pole
  • 10  Bonnie Blairs
  • Crab Walk Back

Thang 2

4 corner shuffles

run a  lap between each workout

Fireman Carry coupon when moving to next staion

Station 1 – Curls X12

Station 2 – Blockies X 121

Station 3 – Squats

Station 4 – Big Boy Sit Ups X 12

Thang 3

Suicides for 3 minutes

Bernice Sanders Back to start between each lap

Mary

Push Up Ring of Fire for 5 minutes

Circle of Trust

You are a hero to someone even when you are not trying. You can be a hero from  your 2.0s or your fellow PAX. Try to always show the characteristics you wish to pass on.

Naked Man Moleskin

One Eye Willy said he is going to join me for a run club one of these days.

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