01/08/2021 - The Citadel - Hidden Gems
AO: The Citadel
When: 01/08/2021
PAX:
Number of Pax: 18
Pax Names: Augustus Gloop, Ball Boy, Blow Dry, CVS, Flush, Handy Manny, Nala, One Bar, Puddles, Serena, Squeaky Clean, Sweeney Todd, Sweet Gherkins, Thumb Drive, Tiny Dancer, Tonka,
DR Names: Bob Villa, Five Hole
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
200 meter mosey
Tempo Merkins IC (Merkin, in cadence, with 3 count down, 1 count up) (count to 10)
Tempo Squats IC (Squat, in cadence, with 3 count down, 1 count up) (count to 10)
Arm Circles Forward IC (count to 10, get wider after 5)
Arm Circles Backward IC (count to 10, get wider after 5)
Quad Stretches (count to 10 each leg)
Hamstring Stretches (left over right, right over left, feet together)
The Thang
Thang 1
OYO
10 Coupon Woodchoppers (5 each side)
20 Coupon Swings
30 Overhead Press with Coupon
40 Arm Curls with Coupon
50 Bent Rows with Coupon
60 Chest Press with Coupon
70 SSH
Bear Crawl to the cone and back
Pick Up The Six with Reps.
Thang 2
½ Mile Mosey to a location on the Trail
4 PAX at a time perform 50 Derkins with feet up on raised bar; when you complete your set of 50 call out another PAX to take your place. PAX that are not doing Derkins, perform Big Boy Sit Ups until all PAX have completed their 50 Derkins
½ Mile Mosey back to the parking lot
Once back at parking lot –
Thang 3
11’s – Carolina Drydocks at one cone, Leg Lifts at the other cone
Start with 10 Carolina Drydocks, Run to the Cone
1 Leg Lift, Run Back
MARY:
-American Hammers cadence count to 10
-Flutter Kicks cadence count to 20
-Freddy Mercury’s cadence count to 30
-Heel touch IC to a count of 40
Circle of Trust
Exciting Times – noting the growth of F3 in 2020 – all the stats…talk about the numbers (don’t get too caught up or obsessive, but beneficial to MEASURE. Where you’ve been, where you are now, where you’re headed – use that to be proud of your journey and set some goals for yourself and the family). Q more, EH more, seek fitness, fellowship and faith more!
Naked Man Moleskin
N/A