05/08/2023 - The Citadel - Burn in Place at the Citadel
AO: The Citadel
When: 05/08/2023
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Silo
Introduction
There was a light rain this AM, so while the Citadel hard core regulars wanted a workout in the rain, I’ve been to Dark Tower so I moved the workout under cover. While filled with shame, the Citadel regulars joined me in the dry spot.
Warm-O-Rama
We did a standard warm-o-Rama.
- Side Straddle Hops
- Tapp-y-Taps
- Abe Vigodas
- Tie Fighters
- Grady Corns
- Stretching on your own for 60 seconds
The Thang
Burn in Place was a cycle of exercises that we did in order with minor cardio in the middle.
- Did each exercise 20 times, in order
- Bear Crawled around the pavilion
- Each exercise 15 times
- Crab Walked the Pavilion
- 10 Times
- Lunge Walked
- Each HIM did the exercises OYO 5, then 4, 3, 2, 1 times for a high intensity finish
The Excercises:
- Merkins
- Overhead Press
- Dips
- Curls
- Skull Crushers
- World War II Situps
- Goblet Squats
- Apolo Ohno
- Side Straddle Hops
We finished with 10 thrusters, 5 blockers and Mary.
Circle of Trust
Lincoln Games is just 7 days away. It’s an opportunity for each HIM to push themselves in a battle with themselves supported by their friends. You can find a way to get that next EC worked into the day, or you can find a reason not. It’s your choice.
Naked Man Moleskin
Get out there and have fun in Lincoln Games. Do better than last year, do better than your draft choice or just do better than you thought you could. Push yourself.