05/05/2023 - The Citadel - Handy Manny’s Return of the Pavers – Parking Lot Beatdown

AO: The Citadel

When: 05/05/2023

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

PREBLAST- THE CITADEL – 5/5/23 5:15

Start your Friday morning at THE CITADEL with a Handy Manny Smackdown.  Come get faster, get stronger, get better.  Come Get Some!  Bring Coupons as we might use them.  Bring your happy faces and a determination to get better.  HC below.

Warm-O-Rama

Warm-up (IC)

  1. Imperial Walkers (10)
  2. Tappy Taps (10)
  3. SSH (25)
  4. Abe Vigodas (15)
  5. Goofballs (20)
  6. Arm Circles (10/10)

The Thang

Thang 1 – Paula Abdul’s 

  1. Bear Crawl 2 parking spots, merkin, Crawl Bear back 1 parking spot, merkin.  Rinse and repeat to first light pole.
  2. Forward Crab Walk 2 parking spots, BBSU, Backwards Crab Walk back 1 parking spot, BBSU, Rinse and repeat to the end of parking lot.

Mosey back to start

Thang 2 – Partner Broad Jump / Lunge Walk

  1. Both Partners hold 2 pavers during the entire Thang 2.  Partner 1 performs Squats while Partner 2 does 5 Broad Jumps.  Partner 2 Lunge Walks to Partner 1, then does 5 Broad Jumps, while Partner 2 does Squats.  Rinse and repeat the long length of the parking lot toward the hill.

Mosey back to the flags.

Thang 3 – Partner Dora

  1. 25 Burpees / 50 Plank Jacks
  2. 50 HR Merkins / 50 SSH
  3. 75 OH Press / 50 OH Claps
  4. 100 High Coupon Dips / 50 LBCs
  5. 125 Squats / 50 Plank Shoulder Taps (each tap is 1)
  6. 150 Curls / 50 Rocky Balboas (each leg is 1)

Mary (IC)

  1. Flutter Kicks (20)
  2. Single Leg Outlaws (10/10)
  3. LBCs high legs (15)
  4. Sweat Angels (15)

Circle of Trust

CoR:  8 PAX

Announcements Read

NoR

Closing Remarks and Prayers offered up.

Naked Man Moleskin

Thanks to the 7 PAX that came out for the coupon, paver, body weight BC today.  Everyone crushed it.

Until Next Time – Handy Manny

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