10/28/2022 - The Citadel - Citadel BC
AO: The Citadel
When: 10/28/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Fargo
Introduction
If you haven’t been to Citadel lately, or ever, come join me and check it out tomorrow. Not sure what we will do yet but we will be moving and working hard. Bring your coupon just in case
Warm-O-Rama
Motivators
Good morning
Arm circles
Tappy taps
Grady corn
The Thang
Run to pavilion
20 merkins, erkins, derkins together
Step ups in between for 6
End with 50 step ups
Run to bridge (burpee break 10)
Broad jump up, lunge walk across
Side plank shuffle back over, switch in between
Run back to flags (burpee break 10)
Line up with coupons:
Do 1 exercise, run to first line, bear crawl back. Do second exercise, run to 2nd line, crawl back
So on up to 10
20 reps:
Curls
OH press
Swings
One arm chest press (10 each side)
Rows
Alpos
Skull crushers
Lion kings
Goblet squats
Vertical chess press
Mary:
Ladders with 10 big boys until 6
Circle of Trust
Consistency is hard men. I find myself being consistent, then relaxing a little, then relaxing too much. Like my weight, i got it down to a good spot, closing in my goal. But then I relaxed a bit, then too much and erased 6 months of work in no time at all. It’s easy to relax. But we got to keep pushing and grinding with whatever your goals are.
Naked Man Moleskin
Bummed to miss BR anniversary but we got after it today. Messed up on my motivators to start but figured it out from there