08/22/2022 - The Citadel - International chest day, for days.

AO: The Citadel

When: 08/22/2022

PAX:

Number of Pax: 16

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Bronco


Introduction

šŸ“šŸšØ Pre-Blast For the Citadel Mon 8.22.22 05:15 šŸšØšŸ“

 

@channel Iā€™m going on vacation tomorrow right after my Q. That means I’m looking to do something that I can FEEL for a few days in case I don’t get a workout inā€¦Ā 

Now monday is alway international chest day for any gym bros, so let’s stick to tradition and do a chest and tricep focused thang.Ā 

 

Looking for a burner to tax your lungs and make you feel like your erasing a weekend of bad decisions? Keep scrolling. We’re aiming for growth. Bigger, strongerā€¦BETTER!Ā 

 

WE WONā€™T BE RUNNING.

But WE WILL STAY TOGETHER and WORK TO FAILURE.

 

HC for Chest day at the citadel.

Warm-O-Rama

TabataĀ 

 

10 sec prepare

 

30 sec work

 

11 sec rest

 

12 rounds

 

1 cycle

 

1:05 sec between cycles

 

4 exercises repeated 3 timesĀ 

 

Blockies OMDn/OMDn/AMRAP

Arm circles F OMC/OMC/AMRAP

Side straddle hops OMC/OMC/AMRAP

Arm circles R OMC/OMC/AMRAP

The Thang

3 exercises repeated 4 times

 

dips coupon OMC/Hold/AMRAP/OMDn

Overhead press OMC/Hold/AMRAP/OMUp

Wide merkin OMC/Hold/AMRAP/OMDn

 

narrow coupon press OMC/Hold/AMRAP/OMDn

Row OMC/Hold/AMRAP/OMUp

Std merkin STAIRWAY feet on/std/hands on/

Swim curl press OMC/Hold/AMRAP/OMUp

Behind the head tri OMC/Hold/AMRAP/OMDn

Narrow merkin OMC/Hold/AMRAP/OMDn

 

Death by ring of fire wide merkin

Circle of Trust

Going on vacation, so i reminded all the other pax to cherish the time we get off and use it wisely.

Naked Man Moleskin

“never knew I could be made to fail at push-ups on my knees” this statement was widely agreed with just about every Pax after the beatdown.

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