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
🐴🚨 Pre-Blast For the Citadel Mon 8.22.22 05:15 🚨🐴
@channel I’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 in…
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.
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, stronger…BETTER!
WE WON’T BE RUNNING.
But WE WILL STAY TOGETHER and WORK TO FAILURE.
HC for Chest day at the citadel.
Warm-O-Rama
Tabata
10 sec prepare
30 sec work
11 sec rest
12 rounds
1 cycle
1:05 sec between cycles
4 exercises repeated 3 times
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.