07/10/2021 - The Citadel - Killer B’s and Triple Nickel

AO: The Citadel

When: 07/10/2021

PAX:

Number of Pax: 5

Pax Names: Blow Dry, Bob Ross, Nala,

DR Names:

Number of FNGS: 0

FNG Names: Grimace

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 7/10/21 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.

HC’s were light all around for the early morning BC’s.  That was not going to stop us from getting in a burner.  I laid out the plan to get  a full-body beatdown in without our lovely coupons.  When I went to bed we had 3 HCs that signed up for the challenge.

I arrived early to set up the cones on the field and make my way over to set up the cone on the hill.  I headed back over to the lot and we had PAX pulling in.  Grimace decided to join the party.  5:15 hit so we got the party 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 (15)
  5. Hillbillies(12)
  6. Arm Circles (10/10)

The Thang

Thang 1 – Indian Run 

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

Thang 2 – Killer B’s – 4 Rounds

  1. Lunge Walk 10 yards
  2. Burpees (10)
  3. Bonnie Blairs  (each leg = 1) (10)
  4. BBSU (10)
  5. Repeat every 10 yards for 30 yards
  6. Bear Crawl 30 yards back to beginning
  7. Rinse and repeat 4 times (until 5:45)

Mosey to the base of the backside of the hill

Thang 3 – Triple Nickel

5 Merkins at the base of the hill, run up the hill to the cone, 5 Squats, run down hill to beginning. – Repeat 5 Times 

Mosey back to the flags for Mary

Mary (IC)

  1. Outlaws (10/10)
  2. Pilates 100 (15)
  3. LBCs high legs (15)
  4. Flutter Kicks (15)
  5. Gas Pumps (15)

Circle of Trust

CoR: 5 PAX

Announcements:  See info only for all the announcements.

NoR

Prayer Requests:  Tiny Bubbles and a PAX in FL that needs our prayers.

Closing Comments and Prayer

 

Naked Man Moleskin

I was glad to have 4 other PAX join in on some fun this morning.  Everyone crushed the Killer B’s.  As we took on the Triple Nickel, Bob Ross led from the front with Nala on his heels and Grimace right behind.  Blow Dry, as the site Q, coming off of a weeks vacation with the family at Wisconsin Dells, was multi-tasking by getting after it and capturing some great pics of the PAX on the hill as the sun was making its appearance.

We had 100% attendance at coffeeteria and it was great to catch up with all those in attendance.  We even scheduled Grimace’s VQ as well as VQ-Source.

Nice work today men.  SYITG Soon.

Handy Manny

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