12/27/2019 - The Citadel - Friday at The Citadel
AO: The Citadel
When: 12/27/2019
PAX:
Number of Pax: 12
Pax Names: Ball Boy, Blart, Blowout, Bob Ross, Brick, Chop Shop, Nala, Onions, Powderpuff, RoachCoach, Sweet Gherkins, Urkel,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chop Shop
Introduction
Friday
0515
35 degrees
QIC , Chop Shop
12 PAX in Attendance: Ball Boy, Blart, Blow Out, Bob Ross, Brick, Chop Shop, Nala, Onions, Powderpuff, Roach Coach, Sweet Gherkins, Urkel
My last Q at Citadel had lots of running, so what better to offset that than a coupon workout with minimal running.
Warm-O-Rama
SSH x 40
Tappy taps x 20
Nancy Kerigans x 10 each leg
Good mornings x 15
Coupon Curls x 40 (20 in cadence up, down on the rep count, 20 in cadence down, up on the rep count)
Bent over Rows x 40 (20 in cadence up, down on the rep count, 20 in cadence down, up on the rep count)
The Thang
Thang 1
Greta 1 2 3
PAX 1 performs exercise, PAX 2 and to the end of the lot with coupon, leaves it, and runs back. Partners switch PAX 2 runs to the coupon and brings it back. Exercises:
100 block burpees
200 kettlebells
300 chest presses
Thang 2/6MoM
Man makers (the reals ones)
PAX circle up with 2 15lbs dumbells in the middle. One PAX does 5 man makers (Dumbell Merkin followed by right arm and left arm rows. Jump feet in then bring the weights up to shoulders while squatting. Similar to a dead lift. When coming out the squat shoulder press at the top). Other PAX perform exercise called out by the PAX who performed the man maker. Repeat until all PAX have done the man makers.
Circle of Trust
The New Year starts next week. Many people make resolutions to get better. Why not make a resolution every day to get better.
Prayers for those in need including Bricks sister.
Naked Man Moleskin
I booked this workout on accident, but that didn’t mean I was going to phone it in on the Q. I had 2 intentions with this Q, 1 do less running than Monday’s Q and 2 incorporate blockies and man makers. And as you just read, there is a difference. As the man makers ran into mary time, I was glad that most exercises picked by the PAX were core/mary exercises, it may not have been intentional, but at least we didn’t skip Mary today!