08/01/2022 - OG Citadel - Back to Bronco’s Basics at the Citadel
AO: OG Citadel
When: 08/01/2022
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Bronco
Introduction
PREBLAST THE CITADEL AUG 8/1Warm-O-Rama
Tabata
10 sec prepare
30 sec work
11 sec rest
12 rounds
1 cycle
1:05 sec between cycles
3 exercises repeated 4 times
Good mornings
lunge table leg up
Side straddle hop
The Thang
Tabata
10 sec prepare
30 sec work
11 sec rest
12 rounds
3 cycles
1:05 sec between cycles
3 exercises repeated 4 times in each cycle
3 cycles timed same as of above
narrow squat
squats
wide squat
step ups
hip thrust back on bench
RDL
coupon hip thrust
nordic wall coupon push off
coupon swing
Mosey back to flag.
Death by Ring of Fire…SQUATS.
made it around 3 times, 5 squats each callout.
Circle of Trust
reflected on my weekend with my family. Take a min to recount the joy in your life. Be thankful really enjoy it for what it is, a fleeting moment. Try to bring joy to others as well.
Also, thankful I didn’t fartsack because my neck was tweaked. i still came out and I am better because I did and started my week out right with my fellow HIMs.
Naked Man Moleskin
Elway wasn’t squatting to depth. Carmen San Diego and Mr nice guy took the opportunity to pounce. Elway actually seemed a little bothered but got over it with a little more ribbing.
FNG got his name because of a chemical burn from detergent in his man area while sweating in hockey gear. Jock itch was a bit rough, so we went with the tamer “tinactin”.