05/24/2022 - The Citadel - Killer B’s with a Triple Nickel

AO: The Citadel

When: 05/24/2022

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 5/23/22 5:15🔥🛠🔥

@channel Join YHC as we look to heat up THE CITADEL on Monday.   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.

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Tappy Taps (10)
  3. Imperial Walkers (15)
  4. Abe Vigodas (15)
  5. Arm Circles (10/10)
  6. Seal Claps (10)

The Thang

Mosey to the practice soccer fields for Thang 1

Thang 1 – Killer B’s (Modified) – 5 Rounds

  1. Lunge Walk 10 yards
  2. Burpees (5)
  3. Bonnie Blairs  (each leg = 1) (10)
  4. BBSU (15)
  5. Repeat every 10 yards for 30 yards
  6. Bear Crawl to beginning

Rinse and Repeat 5 times or until YHC moves to Thang 2

Mosey to bottom of the base of the backside of the hill for Thang 2

Thang 2 – Triple Nickel

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

Mosey back to flags

Mary (IC)

  1. Outlaws (10/10)
  2. Flutter Kicks (15)
  3. LBCs high legs (15)
  4. Series of high plank, low plank, right/left hand up
  5. Pilates 100 (15)

Circle of Trust

CoR: 8 – No FNGs

Announcements:  Order F3 Gear, Frontline OCR, July 2 Convergence, July 25th F3 Golf Outing

NoR

Prayers Offered Up for Rusty’s friend Greg and his family and for those impacted by the baby food shortage.

Closing Remarks and Prayer

Naked Man Moleskin

Today 7 other PAX decided to take the red pill and join YHC  for some Monday Fun.  It was a brisk 44 degree morning and may opted for a sweatshirt.  While setting up the cones in the field I was surprised at how wet the grass was.  By the time I finished setting up the cones, my shoes were already soaked.  I should have worn my gortex shoes today.  Oh well.

We had a solid crew show up today and we got after it for 45 minutes of non-stop action.  Everyone put in a solid performance as we all pushed through together.

As always I am thankful for the opportunity to lead and for those that joined me today in our efforts to better ourselves and each other.

Coffeeteria was had at SB with Rusty, Carmen San Diego and YHC.

Until next time, keep pushing.

Handy Manny

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