02/18/2022 - The Citadel - Citadel BC – 2/18/22

AO: The Citadel

When: 02/18/2022

PAX:

Number of Pax: 9

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Harbaugh


Introduction

No frills or a fancy pre-blast here.  Join YHC for some “hard yakka” at The Citadel for 500 reps + a little cardio (but not too much).  We will work our upper bodies, core and legs.Bring your :coupon:.  I’ll bring the tunes.  We’ll be in the parking lot for most of it so wear whatever shoes you want.  SYITG+ 445am EC but would be willing to start earlier if somebody wants to get 4 miles in

Warm-O-Rama

SSH – in cadence to 25

Tappy Taps

Arm Circles

Lap around parking lot

The Thang

Start with 20 burpees OYO

500 Reps of Fun.  20 of each exercise = 100 each round.  Run to end of parking lot and back in between each set of 100.  5+ rounds

  • Derkins (feet on block)
  • Coupon squats
  • Core – your choice (LBC, flutter kicks, hammers)
  • Overhead press
  • curls

One more time down to the end of the parking lot and back for Mary.

Mary:

  • American Hammers to 30 in cadence
  • Shoulder taps
  • Merkins on my down
  • 15 seconds of flutter kicks

 

 

Circle of Trust

It’s hard getting up in the mornings at this time of year.  I’m also terrible about setting fitness goals so I normally just get up and come out and push myself with no real target in mind.  I joined The Patriot Challenge this month with a goal of 100 running miles, which is probably more than double my normal amount.  It has been great because it has held me accountable and made it much easier for me to get up on the morning and go with a clear target in mind.  Set yourself some monthly fitness goals.

Naked Man Moleskin

Tonka only got 44 minutes of work in so he’s on the hook for 1 more minute!  Slacker

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