06/30/2020 - The Citadel - Halfway to 90 Birthday Celebration and sorry Elway (not really) there was no free bacon!

AO: The Citadel

When: 06/30/2020


Number of Pax: 20

Pax Names: bedpan, Bob Ross, Carmen SanDiego, Elway, Fargo, Flo, Handy Manny, Keebler, Lewinsky, RoachCoach, Rudy, S'mores, Serena, SoccerMom, Sosa, Tigers, Tonka, Trickle, Wickets,

Number of FNGS: 1

FNG Names: Keebler

QIC: Pork Rinds


I decided to grab a Q spot to celebrate my 45th birthday a couple weeks ago and was pleasantly surprised at the turn out this morning, even though there was no free bacon.  Sorry Elway, maybe next time!?!?


Abe Vigodas x 15 IC

Tappy Taps x 15 IC

Imperial Walkers x 15 IC

Arm Circles Forward and Backwards x 10 IC


The Thang

PAX counted off by 4’s to help break up the group and also to try and be socially distant during the workout.

Each group then grabbed their coupon and went to the assigned station based on group number.

Once Pax were at their respective station they were to complete 2 sets of exercises, 1 with coupon, 1 without. PAX then ran to the next station with coupon, dropped it off and then ran 1 full lap (1/4 mile) around the parking lot back to their coupon and started the next station’s group of exercises.  Rinse and repeat as many times through as many stations as possible until Mary.

Station #1:

  • 45 – Colt 45’s (15 low to mid, 15 mid to high, 15 full)
  • 45 – SSH IC (90 total SSH)

Station #2:

  • 45 – Overhead Press
  • 45 – Lunges – each leg = 1

Station #3:

  • 45 – Goblin Squats
  • 45 – Mountain Climbers – each leg = 1/2

Station #4:

  • 45 – Chest Press
  • 45 – LBC’s



PAX circled back up and held high plank until all PAX were in from finishing their last reps at their final station.

Starting with Bedpan and going clockwise, PAX completed 1 set of HRPCMB’s while everyone else held high plank in a ring of fire style.

Circle of Trust

COR completed 20 strong!

Flo gave announcements from info-only-no-chatter channel

Prayers were said for:

Mr.Miyagi (Cancer), Sweet Gherkins’ daughter (scooter accident/ broken collarbone), Randy Levine, Jeremy Baker, Anna Caroline (all 3 Cancer), Crabgrass and Family (passing of his brother), and any unspoken thoughts and prayers each PAX kept to themselves.

Naked Man Moleskin

I just wanted to say thank you from the bottom of my heart for all the support shown today by the many PAX that came out to the Citadel for today’s workout even though there were no party favors (free bacon).  It is support like today that makes me want to come out ITG as often as possible and not only get in a good workout, but to build on the other 2 F’s of F3.  It is so much more enjoyable to be ITG than it is for me to go out solo.  This was made clear to me as I went for a run on Sunday while in Iowa for baseball with my oldest 2.0.  I got to thinking about how I missed Saturday’s workout and how important it is for me to be out ITG with the brother’s of F3.  The run was tougher for me on Sunday without that support and made me appreciate all of those brothers that I have worked out with in the past 21 months or so!  Thanks again to all those who attended my 45th Birthday celebration at The Citadel.  I will remember this one for a long time!!


Until next time,

Pork Rinds

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