04/29/2022 - The Citadel - Dora Pyramid with a Triple Nickel

AO: The Citadel

When: 04/29/2022

PAX:

Number of Pax: 6

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 4/29/22 5:15🔥🛠🔥

@channel Join YHC as we look to heat up THE CITADEL with a little Friday Fun.  This will be a full-body beatdown.  Bring your determination, grit, and smiling faces.  I will bring the tunes and game plan.  We will enhance our cardio, strength and endurance.  Come get faster, get stronger, get better.  Come Get Some!  HC below.

I anticipated a small number of PAX, so I decided to load up the car and plan for a Paver workout to help focus on some of the shoulder and back muscles in isolation.  I was also hoping to use the hill if it was not too wet/muddy.  Morning came and I headed over to set up shop.  I set out the cones, checked the hill for safety and headed back to the flags to get started.  We had CVS pull his HC due to covid and Mr. Miyagi pulled his HC, probably needed a recovery day from the prior day’s speed walking BC.  Regardless, we had a solid crew of 6 so I got the show started.

Welcome and Disclaimer provided.

Onto WoR

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Tappy Taps (12)
  3. Grady Corns (10)
  4. Abe Vigodas (12)
  5. Imperial Walkers (12)
  6. Arm Circles (10/10)

Mosey to pavilion 

The Thang

Thang 1 – Dora Pyramid – 100/200/300/200/100

  1. 100-Lunge (each leg = 1)
  2. 200-Seated Bent-Over Lateral Raises w/Pavers 
  3. 300-SSH
  4. 200-Dips or Tricep Kickbacks w/Pavers
  5. 100-Forward Arm Raises w/Pavers

Partner – Bernie Sanders to cone (~50 yards), and run back to relieve partner.

Pick up the 6 once completed

Mosey to base of side hill in between baseball diamonds

Thang 2 – Triple Nickel

5 Burpees, run up the hill, 5 Monkey Humpers, run back down the hill – Repeat 5 Times 

Mosey back to the flags for Mary

Mary (IC)

  1. Outlaws (10/10)
  2. Flutter Kicks (20)
  3. Heel Touches (20)
  4. Pilates 100 (20)
  5. LBCs high legs (20)
  6. Star Gazers (15 seconds)

Circle of Trust

CoR: 6 – No FNGs – Although it was Bronco’s first time to this AO- hope to see him here more often

Announcements:  Read Info Only for the updates

NoR:

Closing Remarks and Prayers offered up

Naked Man Moleskin

Today it was non-stop movement for 45 minutes where we used the pavers instead of coupons to help the muscles get a slightly different stretch. The Triple Nickel at the end was a burner and left all pretty gassed.

It was great to see Bronco out with us at THE CITADEL.  It was his first appearance to this AO.

Everyone crushed the workout and started off on the right foot heading into the weekend.

As always, thanks for coming out and supporting me and your fellow PAX.  Until next time.

Handy Manny

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