03/06/2023 - The Citadel - Getting to know Flora
AO: The Citadel
When: 03/06/2023
PAX:
Number of Pax: 17
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Clearcoat
Introduction
PreBlast The Citadel BC
3/6/23 5:15 am
F3 Naperville AOs are looking stacked with lots of great opportunities to start the week strong tomorrow. Choose one and get after it! I’ve been surfing the Exicon and there’s some new workouts I’m excited to bring you guys. Bring your coupons and gloves and I’ll bring the heat! Drop your HC in a thread ????
Warm-O-Rama
WoR
Mosey lap around lot stopping for warm ups at the corners
First corner
SSH ICx
Good mornings ICx
Imperial walkers ICx
Foo fighters IC
2nd corner
Burpees x10 OMD
Merkins x10 OMD
Squats x10 OMD
The Thang
Mosey back to flags for coupons and meet on the west side of the lot
Partner up with someone you haven’t worked out with in the past
Thang 1
We are going to get familiar with Flora, Dora’s lazy, mean step sister. Flora has some separation anxiety and doesn’t like to be alone so for this one we are going to do the exercises in a you go I go format.
100 merkins with feet on coupon in increments of 10 while partner holds plank with feet on coupon. Hold each other accountable to good form. With partner run a lap around lot in between each exercise
150 bent over coupon rows 1 coupon each arm while partner Grady corns
200 climbers with coupon while partner holds plank
250 coupon curls in sets of 25 while partner holds coupon mid curl
300 goblet squats in increments of 25 while partner holds low squat. Had to cut these short for time
Thang 2
Flora likes to have tea party’s so today we’re going to have a little princess tea party to celebrate.
PAX grab a partner and form two rows with partners facing each other in plank position. Partners do Pattycake Merkins for set number of reps, followed by a Partner People’s Chair (Back to back wall sit) for set time. Rinse and repeat
Pax did these OYO until I called time and then 30 sec Peoples chair until I called time
Mary
Face each other
Big boys x20
Heel touches x20
American hammers x24
Circle of Trust
I was pretty smoked so my CoT is kind of a blurr but I hope this is what I communicated.
Shared with the PAX the appreciation I had for their support. I don’t think I would’ve been able to keep my spirits up on my own as long as I did if it wasn’t for this group and the other men I encountered that had been on the same journey that I was on and that had been successful. I encouraged them to share and lean on their brothers if they are going through tough times in life, you never know who is also going through it and can give you a different perspective on it to get you through and vise versa. “ leave no man behind leave no man where you found him”
Naked Man Moleskin
It felt good being back at the Citadel on Q after being MIA for over a month. The nerves were real in the morning but when I rolled up and greeted everyone I felt right at home. The Citadel will always be the OG spot for me. It has a ton of space to use and it’s where I learned the F3 standard and what it’s really about. The PAX there are always supportive and won’t hesitate to bust your balls if you aren’t on your A game. Shout out to the OGs and newer PAX that came out today. My goal today was to keep everyone together and encourage each other to get through the tough reps. Hopefully I didn’t disappoint. It was an honor leading and meeting new faces. Thanks to Dr. Feel good for the push through out the workout, I definitely needed it. Until next time, Clearcoat csh csh ????????