07/24/2021 - The Citadel - Jack Webb Uses Triple Nickel to Pay for Quarter Pounder

AO: The Citadel

When: 07/24/2021

PAX:

Number of Pax: 11

Pax Names: Blow Dry, Brooks, Club America, Dingo, DJ Sump Pump, Handy Manny, Iced Tea, Judge Smails, Mcflury, Pop Tart,

DR Names:

Number of FNGS: 2

FNG Names: Pop Tart, Club America, Inch Worm

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 7/24/21 5:15🔥🛠🔥

@channel Join YHC as we look to heat up THE CITADEL on Saturday.   This will be a full-body beatdown so bring your determination and grit.  Leave the coupons at home for this one.  We will  enhance our cardio, strength and endurance.  Come get faster, get stronger, get better.  Come Get Some!  HC below.

I pulled this workout together right before I headed to bed.  Plans were to create it earlier, but the trip to college for in person orientation for my oldest 2.0 took much longer than the published agenda.  No worries.  I quickly compiled a list of staple exercises and strung them together.

Saturday morning came early.  I arrived at the AO before 5 to set up the cones on the soccer field and on the hill for today’s events.  When I completed that, I headed back to the parking lot where cars started to file in.  It was a warm, sticky morning with at temp of 73 degrees and 92% humidity.  We had 2 FNGs join us for this smokefest.  After a round of fist bumps and welcomes, it was time to get the show started.

Welcome and Disclaimer Provided.

Onto WoR

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Tappy Taps (10)
  3. Good Mornings (10)
  4. Goofballs (20)
  5. Imperial Walkers (12)
  6. Nancy Kerrigans (10/10)

The Thang

Thang 1 – Indian Run 

Start at parking lot, Indian Run to church parking lot and then to the base of the backside of the hill.

Thang 2 – Triple Nickel

5 Burpees, run up the hill to the cone, 5 Imperial Walkers, run down hill to beginning. – Repeat 5 Times 

Thang 3 – Quarter Pounder

  1. Start at end line, Bear Crawl to 1st cone, perform 25 Merkins , run back to start
  2. Bear Crawl to 2nd cone, perform 50 BBSUs, run back to start
  3. Bear Crawl to 3rd cone, perform 75 Squat, run back to start
  4. Bear Crawl to 4th cone, perform 100 SSH, run back to start
  5. Bear Crawl to 5th cone, perform 125 High Knees, run back to start

Thang 5- Jack Webbs 

Merkins : OH Claps (up to 10:40)

Mosey back back to flags

Mary (IC)

  1. Outlaws (10/10)
  2. Pilates 100 (25)
  3. LBCs (25)
  4. Flutter Kicks (25)
  5. Gas Pumps (25)

Circle of Trust

CoR: 11 PAX Strong with 2 FNGs

Announcements:  See Info Only Channel for Details

Naming of FNGs:  Club America and Pop Tart

NoR

Prayer Requests Offered Up

Closing Thoughts and Prayer

Naked Man Moleskin

It was great having 2 FNGs join us at The Citadel along with some other faces that I have not seen in a while, namely Brooks and Dingo.  This was a lot of constant movement and exercises packed into 45 minutes.  The FNGs along with all the other PAX crushed it.  I left the Jack Webbs for the end, and we were able to squeeze in all the reps up to 10 Merkins and 40 OH Claps before we headed to Mary.

We had a good showing for coffeeteria at Java Plus and were joined by Nala who was joining from stepping in as the site Q at OP Early.  Good conversation was had by all, before the double tappers (DJ, Iced Tea, and myself) had to leave.

It was a great way to start the morning.  Thanks to all the PAX that came out to better themselves and push each other to get better.

Until next time.

Handy Manny

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