09/22/2020 - The Citadel - It Five fifteen
AO: The Citadel
When: 09/22/2020
PAX:
Number of Pax: 14
Pax Names: Boxcutter, Flo, HH Gregg, Impossible Burger, Judge Smails, Nala, Puddles, Serena, Sosa, Sun Devil, Thumb Drive, Toadstool, Tonka, Vitamix,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Toadstool
Introduction
Last week of IPC! Congratulations to the Pax on your excellent work!
The Citadel is the place for your Pre-IPC preparation. Get your mind and body on point for the challenge.
Let’s Go Boys!
Warm-O-Rama
WoR
Abe Vigoda IC 10x
Calf stretch 10 ct
Motivators IC Start 6
Side Squats IC 10x
The Thang
Thang 1
At Baseball diamond
Partner up each take turns:
First exercise:Partner one run 25 yards then bear crawl back.
Partner 2 does burpee twist to 100.
After both bear crawls, do lunge walk, then crabwalk,
Second exercise:100 Commando merkins
Third exercise: 100 Absolution
Fourth exercise: 100 Mile kicks
MoM
40 American hammers
Downward dog stretch
Circle of Trust
Prayer:
Lord’s prayer
Naked Man Moleskin
CoT
Thankfulness and gratitude.
Grateful for each pax making it in this morning