10/21/2022 - The Citadel - Gratitude Friday’s
AO: The Citadel
When: 10/21/2022
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blues Clues
Introduction
Props to Carmen San Diego out there running an 8:30am EC (Was in the 11’s not too long ago) and to CK stepping up to Site Q today…CK has some Flag Restoration ideas too…
Warm-O-Rama
SSH
Tappy Taps
Tie Fighters
Imperial Walkers
Mosey to North Parking Lot
The Thang
Thang 1
- Alligator Merkins (Island to Island)
- Bear Crawl (Island to Island)
- High Tempo Run to Bridge
Thang 2
- Alligator Merkins (Whole Bridge)
- Split 3 Groups
- Group 1 = 10 Pull Ups
- Group 2 = Dips
- Group 3 = Squat Jumps
- *Pull Group is timer
- Rotate so each group hits each exercise
- Mosey to NW Lot
Thang 3
- Gauntlet Burpee Shuffle
- Run the parking lot lines with sprints forward, side shuffles and back pedals to a burpee on the tip of the parking lot line each time.
- Right
- Back Left
- Mosey to Bridge
- Bear Crawl Bridge/BigBoy Sit Ups for Six
- High Tempo Run Hill
Thang 4
- 11’s
- Ranger Merkins
- Clerkins
- Mosey to Flags
Thang 5
- Depth Charges x25 (3 times)
Circle of Trust
It was Gratitude Friday. Big props to our brother Carmen San Diego making Good Morning America last week with Slaughter. We followed up with more gratitude in the gloom during this CoT. Each PAX shared what their grateful for and we closed out the morning.
Naked Man Moleskin
Great coffeteria convo follow…lot of chatter on leading with “variety” in F3. Get that 43ft boys.