05/07/2022 - The Citadel - Boot Camp
AO: The Citadel
When: 05/07/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Gordon’s
Introduction
Lincoln games around the corner but it doesn’t meen you need to rest now. You will have all weekend for that .
Show up tomorrow rain or shine. 🌧️☔⛈️🌦️
Don’t wait for the perfect day – life happens here and now.
HC below, bring all you got including coupon 😊
Some folks say it might be a burner and it will be .
Warm-O-Rama
SSH 20 IC
High knees 20 IC
Lateral lunges 20 IC
Abe Vigoda 10 IC
The Thang
Farmers carry from parking lot to the trail along the creek.
1stop:
20 merkins from the block
20 goblet squats
20 big boys
20 merkins from the block, rotating one hand on the block, one hand on the ground.
20 goblet squats with 3 sec hold on the bottom
20 frog sit ups
Rifle carry to the playground across the bridge
2 stop:
20 rocky balboas
20 Overhead press
20 leg raisers
20 rocky balboas
20 Overhead press
20 leg raisers
Run with the coupon along the trail , 100-200 yards further south west.
3 stop:
30 rows
20 Diamond merkins
20 mount climbers from the block
20 rows
20 wide arm merkins
20 shoulder taps from the block
Farmers carry back to parking let, stop on the west side of it , waiting for 6.
20 lateral lunges with coupon.
Back to the flags
20 American hammers
20 flatter kicks
20 crunchy frogs
1 min hold of low plank
Recover, recover.
Circle of Trust
I was referring to the book of Jim Rohn “4 seasons of life”.
we all go through 4 seasons, and the most hardest season is winter, F3 helps to go through your winter more prepared and recover quicker. Embrace the suck today to be ready for your winter.
and couple quotes from this book:
Life and business is like the changing seasons. You cannot change the seasons, but you can change yourself. Therein lies the opportunity to live an extraordinary life–the opportunity to change yourself.”
Throughout all the seasons of the year, winter (hard times) can touch our lives in many small ways, testing us, and providing us with subtle reminders of the plight of those whose lives are surrounded by winter. Winter can be a lost opportunity, or the loss of love. A winter is when a trusted friend gives you cause for disappointment, or when expected business goes to a competitor.’
‘The first great lesson of life is to learn that winter will always come; not only in the winter of cold, and wind, and ice, and snow, but the human winters of despair and loneliness, or disappointment, or tragedy.’
Naked Man Moleskin
Thank you to all the guys that showed up today on this rainy day and embraced the suck together. Thank you Puddles for covering the 6.
Broke my coupon today that lasted 10 months since I started F3 – it’s time for an upgrade .