11/28/2022 - The Citadel - Backblast Citadel Metallica Monday 11/28/2022
AO: The Citadel
When: 11/28/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Whopper Jr
Introduction
Time to work off that turkey with a Metallica Monday at the Citadel!!
Join YHC on his AOVQ for an IronPax themed beatdown focused on lifting (with some running)
Coupons required and shoes for pavement
Drop that HC in the thread and LFG
Warm-O-Rama
Side Straddle Hops- 20
Michael Phelps – In Cadence to 10
Abe Vigodas – In Cadence to 10
Imperial Walkers – In Cadence to 10
Arm Circles – In cadence to 10/each way
Motivators – From 8
The Thang
5 point star, with center
Points
20 Goblen Squats
20 Curls
10 Blockees
20 Overhead Press
20 Rows
Center
10 Big Boys/10 Offset Merkins
Rifle carry to points and back to center, both ways. Once a round is complete, run the perimeter of the parking lot
Circle of Trust
As we’re coming off of Thanksgiving, remember to be grateful for the blessings you have. Address struggles accordingly, but happiness is a choice. Lead the PAX in prayer.
Naked Man Moleskin
Tonka is upset that I didn’t add Metallica’s latest single to the playlist. Noted, and will be added for future beatdowns.