05/13/2022 - The Citadel - Friday the 13th – Lincoln Games
AO: The Citadel
When: 05/13/2022
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Handy Manny
Introduction
🔥🛠🔥 PREBLAST – THE CITADEL – 5/13/22 5:15 🔥🛠🔥
@channel DAY 5 LG – Join YHC at THE CITADEL for a little Friday The 13th Fun. What NIGHTMARE awaits you ITG? Only one way to find out. HC below.👇. We will be moving to keep the blood flowing and slinging some weight, so bring those coupons. Come get faster, get stronger, get better. Come Get Some!Â
Warm-O-Rama
Warm-up (IC)
- SSH (30)
- Tappy Taps (12)
- Grady Corns (10)
- Abe Vigodas (12)
- Imperial Walkers (12)
- Arm Circles (10/10)
The Thang
Thang 1 – 13’s – In honor of Friday the 13th we did 13’s instead of 11’s
- Coupon Bench Press / Run to the far island of parking lot / Monkey Humpers (4 count) / Run back to start
Pick up 6 if you finish early
Thang 2 – Quarter Pounder
- Start at end line, Run to 1st cone, perform 25 Merkins , Bernie Sanders Run back to start
- Run to 2nd cone, perform 50 BBSUs, Bernie Sanders Run back to start
- Run to 3rd cone, perform 75 Squat, Bernie Sanders Run back to start
- Run to 4th cone, perform 100 SSHs, Bernie Sanders Run back to start
- Run to 5th cone, perform 125 Dips on coupon, Bernie Sanders Run back to start
Pick up 6 if you finish early
Thang 3 – Triple Nickel
5 Burpees, Bear Crawl to line (15 yards), 5 Imperial Walkers, Crab Walk run to beginning. – Repeat 5 TimesÂ
Pick up 6 if you finish early
Mary (IC)
- Outlaws (20)Â
- Flutter Kicks (20)
- LBCs (20)
- Pilates 100 (15)
Circle of Trust
CoR: 18 PAX
Announcements:Â Check Slack for details
NoR: No FNGs
Presentation of the HIM Belt
Prayers offered up
Closing Remarks: Focus on finishing the week strong. The flight isn’t any good if you crash on the landing. It is amazing what your body can do when your mind gets out of the way!
Naked Man Moleskin
It was a fun morning, filled with energy, costumes, and some new faces to The Citadel. By Friday, I had my fill of the big boy coupon, as I think every BC I had gone to that week incorporated big boy coupon blockees into the routine. We ended up using them for chest presses and as a base for our dips but that was it. However, we still had a burner of a workout closing it out with a triple nickel including bear crawls and crab walks (everyone’s favorite)! Everyone crushed the workout!
We had a surprise brewing at The Citadel this morning. Parks and Rec was presenting the recipient of the HIM belt. He began speaking of the individual and it dawned on me that he was describing me. I felt very humbled to receive this highest of honors and was even more excited to receive it from my brother Parks and Rec who has always been an inspiration and role model of determination, perseverance, discipline, and positivity.
I say it in many of my CoTs that I feel blessed to have found F3 and that F3 Naperville has created a stage that we all can get up every morning and perform on – to help ourselves and fellow brothers to better ourselves. I am truly honored to have received the belt and I thank all my fellow brothers in the gloom for pushing me to be a better me.
Until next time, keep pushing!
Handy Manny