02/08/2023 - The Citadel - Core Pyramid

AO: The Citadel

When: 02/08/2023

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Squeaky Clean


Introduction

Pre-Blast Tuesday February 7th 0515
 The Citadel 

@channel

Join me for a bootcamp that will keep us on the move the entire time. Focus on core exercises but will have something for everyone.

Bring your coupon, running shoes and head light if you got it and be ready to roll at 515.

HC below and I’ll see you in the morning.

Warm-O-Rama

Warm O Rama
Motivators from 6
Toy soldiers 10 
Squat kicks 20
Tie fighters 10

The Thang

With coupon mosey to pavilion 
Clean and press 25
Military hold – knee ups 25
Irkin in and out 1 – 2. 25
Leg left on bench / table 25
Chest press 25
Flutter kick 25
 
 
Murder bunny to end of infield 
 
Pull through with coupon 10 each arm 
 
Bear crawl to warning track
 
On trench
 
American hammer 25
V ups 25
Freddy mercury 25
 
Bear crawl back to blocks
 Pull through with coupon 10 each arm
 
chest press 25
Flutter kick 25
Leg lift on bench / table 25
Irkin in out 1 – 2
Military hold knee up
Clean and press 25 
 
Mosey back to flag
Plank ups 25
Merkin ring of fire 5
JLo 15
Merkin ring of fire 5
Star sit ups 25

Circle of Trust

Show support to your family friend and community. Not by just words but actions. Show up to their events, participate and volunteer. Feed starving child feb 17-18 is an opportunity, but even going out to support a friends band, family members event or neighbors cook out. Being supportive is a start, but action in supporting someone brings people together and is what builds bonds and shows you really care.

Naked Man Moleskin

Still find it entertaining how hard counting can be while working out. Everyone seems to skip a number from time to time.

Leave a Reply