02/20/2023 - The Citadel - Hill Bear Crawl 11s Circuit

AO: The Citadel

When: 02/20/2023

PAX:

Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Squeaky Clean


Introduction

 Preblast – The Citadel 
Monday, February 20th 2023 @ 515.

Join me tomorrow for full body bootcamp.
We will be on the move as I will cook up something that will include the hill but with a twist.

Bring a head lamp if you have one.
Bring your coupon and be ready to go from the start.

Drop your HC below and I’ll see you tomorrow morning.

 

Warm-O-Rama

Michael Phelps 20
Imperial walkers 20
Abe Vigoda 20
Tie fighters 10/10

The Thang

Coupon run to base of hill. Six run. 
 
No surrender coupon press 20
Bear crawl 11s set one with merkins
 
After 11s on the hill facing up hill 
Star sit-ups 20
 
Run down side of hill
 
On ridge merkin in out combo 20
 
Run to base of hill
 
Chest press then leg lifts with coupon 20
 
Bear crawl 11s set two with hand release merkins
 
After 11s on hill facing up hill star sit-ups 20
 
Run down side of hill
 
On ridge merkin in out combo 20
Run to base of hill 
 
One hand block merkin then pull through 20
 
Bear crawl 11s set three with hand release merkins 
 
After 11s on hill facing up hill star sit-ups 20
 
Run down side of hill 
 
On ridge merkin in out combo 20
 
Run to base of hill and retrieve coupon and return to the flag for Mary. 

Circle of Trust

Do more than just go, belong. Don’t just go to F3, Church, work, family events, belong. That means do more than just show up, make an effort to include yourself beyond the minimum. The other side to this is if you already belong to something to accept and incorporate new additions to the group. It is hard for people put themselves out there to join something, make them welcome and accept them.

Naked Man Moleskin

Modify the cadence to best fit the exercise.

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