01/23/2022 - The Citadel - Citadel Saturday
AO: The Citadel
When: 01/23/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Clearcoat
Introduction
⚒️Pre-Blast Citadel BC ⚒️
1-22-22 5:15am
Many great options to get after it tomorrow. I know what you’re thinking. “Saturday’s? 5:15? Ehhh I worked out all week I’ll take the day off. “ 🙅🏽♂️ F$&@ that! Come join me at the Citadel for some parking lot action and get a head start on your day and be home in time to whip up some breakfast for the fam! 🍳 🥓 Or even a double tap!🦾 We will be working with our coupons but the exercises can be modified with out if needed. Saturday mornings are for the boyz! Keep hammering ⚒️LFG! HC below
Warm-O-Rama
Welcome and good morning
F3 is
Free
Open to all men
Peer led in rotating fashion
Held outdoors rain or shine
Ends in circle of trust
I am not a professional you are here of your own free will. Many of the exercises can be modified with out a coupon. I have no knowledge of any injuries modify as needed. Push yourself but don’t hurt yourself. Aye!
WoR
The next excercise is..
Starting positions..
Move..
In cadence..
Excercise!
Recover
Let’s get it!
Motivators from 7
Imperial walkers x20 IC
Tappy taps x15 IC
Michael Phelps x15 IC
Grady corns x40 IC
The Thang
Thang 1
Mosey around the lot stopping at the church curb by the ramp
2 Rounds
Dips on the ramp SC on my down x20
On curb in same position one hand at a time get up on curb do irkin and back down IC 6ct x20
Shoulder taps IC x20
Butt kicks to corner
Side shuffles to other corner
Bernie sanders to other corner
Side shuffles back to curb where we started
Legs
Heels up on curb for heel elevated squats on my down x20
One foot on ramp for single leg squats on my down x20
Rocky balboas IC x20
Recover
Thang 2
Mosey back to coupons grab coupons and line up on the west side of the lot
7s
1 Blockees and 6 coupon swings at the same spot
Sprint to first light and back
Rinse and repeat
Recover back to the flags
Thang 3
Introduced the guys to my sandbag aka big Bertha.
Ring of fire
PAX hold plank while we take turns bear crawling to middle and doing 5 upright rows.
Everyone got a nice introduction to big Bertha except my man Sweet G, he was the last one to go and unfortunately his hand slipped when he was about to go in the middle and took a hard fall he stepped out to what we thought was to take a breather.
Recover
1 minute of Boxcutters for Mary
Recover Recover
Circle of Trust
Sweet gherkins looked like he was in some serious pain so we skipped our announcements and CoT and went over to check up on him. After talking to him for a bit he decided he wanted to go to the ER so we did a hard stop and I hopped in his car and drove him over to the ER with Blow dry following. We dropped him off at the ER and they immediately took him to the back. Blow dry and I headed back to check the damage on the parking lot. You should’ve seen it. Huge crater where his shoulder landed.
For my CoT I wanted to thank the HIMs that came out this morning. Got sick and had to take a rain check on my last scheduled Q here at the Citadel. Sometimes we have bumps in the road that slow us down but I think it’s important that we give ourselves grace and be patient with ourselves and our bodies. Just keep getting 1% better everyday.
Naked Man Moleskin
Huge shout out to the HIMs that came out this morning and pushed themselves to get 1% better this morning.
Sweet Gherkins- always at the front of the pack going full throttle! Praying your shoulder heals up soon so you can keep getting after it. We’re going to miss you at the Citadel.
Nala- you inspire me with your Qs! You never go easy on us so I felt like I had to bring my A game on this one, hope I didn’t disappoint!
Blow dry- thanks for leading us on that EC ruck this morning. Your first week back and you’re killing it!
Wedding Planner- glad to see you back ITG and getting after it like you never left brother those 75 hard gains starting to show!
CVS- thanks for covering the 6! I see you working your magic on the 📷 and getting back into your groove!