02/06/2023 - The Citadel - Handy Manny 50th Birthday Bash Beatdown

AO: The Citadel

When: 02/06/2023

PAX:

Number of Pax: 28

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥🎂PREBLAST- THE CITADEL – 2/6/23 5:15 🎂🔥🛠🔥

@channel  Join the party at THE CITADEL and help me celebrate my 50th Birthday!  My present to you will be 45 minutes of nonstop action.  Come get faster, get stronger, get better.  Come Get Some!  Coupons required.  HC below.

Arrived on the scene at 4:55 to setup.  It was a chilly 19 degrees.  Cars started arriving shortly after 5:00.  We had a large crew of 28 PAX ready to start their day at The Citadel.  5:15 hit and welcome and disclaimer was offered up, F3 core principles, mission and creedo provided.  Onto WoR.

Warm-O-Rama

Warm-up (IC)

  1. Abe Vigodas (15)
  2. SSH (30)
  3. Tappy Taps (20) 
  4. Smurf Jacks (20)
  5. Hillbillies (12)
  6. Arm Circles (10/10)

The Thang

Thang 1 – 50 Rep-It and Run

(Complete 2 sets of exercises and run a 1/2 lap around parking lot)

  1. Bent Over Rows
  2. RDL

 

  1. Tricep Extension 
  2. Curls

 

  1. Calf Raises
  2. Bobby Hurley’s 

Thang 2 – Quarter Pounder with Cheese

  1. Rifle Carry with coupon to 1st cone, perform 25 Irkins, Bernie Sanders run back to start 
  2. Run to 1st cone, pick up coupon, Rifle Carry with coupon to 2nd light with coupon, perform 50 OH Press, Bernie Sanders run back to start (BBSU)
  3. Run to 2nd cone, pick up coupon, Rifle Carry with coupon to 3rd light, perform 75 Squats Bernie Sanders run back to start 
  4. Run to 3rd cone, pick up coupon, Rifle Carry with coupon to 4th light, perform 100 Tall Coupon Chest Press to Bernie Sanders run back to start (Merkins)
  5. Run to 4th cone, pick up coupon, Rifle Carry with coupon to 5th light, perform 125 Coupon Dips Bernie Sanders run back to start (Mountain Climbers)
  6. Run to 5th cone, pick up coupon, Rifle Carry with coupon to 6th light, perform 150 SSH Bernie Sanders run back to start (SSH)

Mosey back to flags for Mary

Mary

  1. Outlaws (10/10)
  2. Pilates 100 (20)
  3. LBCs high legs (20)
  4. Flutter Kicks (20)
  5. Star Gazers (10 seconds)

Circle of Trust

CoR

Announcements:  2nd F Lunch, Plainfield Convergence, Celtic Classic, FMSC

NoR

Closing Remarks and Prayers offered up

Naked Man Moleskin

It was great to see 27 other PAX help me celebrate my birthday and welcome me to the Respect Club.  We missed Toady as he set his alarm for PM instead of AM, but he was able to join us for some coffeeteria.  I did not receive my present from Tonka, which was for him to arrive on time for the workout, maybe next year.  Everyone crushed it today!

Until Next Time.  Make it Happen!

Handy Manny

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