08/10/2020 - The Citadel - Citadel – All the Right Moves
AO: The Citadel
When: 08/10/2020
PAX:
Number of Pax: 14
Pax Names: Appletini, Bob Ross, Captain Underpants, CVS, Gaylord, Handy Manny, Jerk Chicken, RoachCoach, Rusty, Serena, Subway, Sweet Gherkins, Toadstool,
DR Names:
Number of FNGS: 1
FNG Names: Hot Lips
QIC: Captain Underpants
Introduction
No rain, but the air was humid.
YHC was chalking up the pavement under the pavilion & scouting the spots for the Thangs, then running back to the flags only to find Bob Ross making sure sure everyone knew that there was a new guy amongst us (thankk you Bob Ross).
After a quick disclaimer, it was time to get started…
Warm-O-Rama
High Knees x25
Abe Vigoda x 10
Arm Circles 10x Fwd /10x Rev
Motivators from 7
The Thang
THANG 1
Indian Run
2 lines over the North East Bridge
Reverse & continue to the Park
THANG 2
Pull-ups x 5
Hand Release Merkins x 10
Mountain Climbers x 15
Big Boi x 25
Squats x 50
…Repeato x 3
THANG 3
(Indian Run back to Pavilion )
Burpees x 5
Dips x 10
Overhead Press x 20
Curls x 30
Hill –Run between the bball fields & up side of hill; down the North end & circle back around to the Pavilion
…Repeato x 3
Mary
Rosalitas x 20
American Hammers x 30
Circle of Trust
Prayers for Jerk Chicken’s brother, John; Rusty’s brother, Daniel; Our own Mr. Miyagi. Anyone else who might be struggling –whether that is with health, a family or domestic issue, job or otherwise.
Naked Man Moleskin
We had a good bunch of HIM out at the Citadel this AM. Sweet Gherkins kept us on schedule, Gaylord kept us in good form –and guessing on the exercises to be done 🙂
Several guys were helping pickup the Six –shout out to Appletini, Bob Ross, Roach Coach, Toady & anyone else that chipped in –you know who you are! This is what we are all about –keep pushing & lifting each other up.
SYITG!,
Cap