06/24/2022 - The Citadel - Little Paver Shoulder Burner
AO: The Citadel
When: 06/24/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Handy Manny
Introduction
6/24/22 F3 Workout- THE CITADEL
🔥🛠🔥 PREBLAST- THE CITADEL – 6/24/22 5:15 🔥🛠🔥
@channel Drop your HC in the thread below to kickstart your morning on this last Friday of June! Bring those coupons and get ready to work. Come get faster, get stronger, get better. Come Get Some!
Knowing that Friday’s are typically light on attendance at The Citadel, I planned the BC to incorporate pavers. I laid out the plan and after the swim meet the night before, I loaded up 20 pavers into the car, enough for the 7 PAX that HC’d and a few extra just in case. I arrived at the scene early to unload the pavers, set up the cone and get things ready. I headed back over to the flags where the PAX were starting to assemble. It was 5:15 so it was time to rock and roll.
Welcome and Disclosures provided.
Onto WoR
Warm-O-Rama
Warm-up (IC)
- SSHs (30)
- Abe Vigodas (12)
- Imperial Walkers (15)
- Good Mornings (15)
- Merkins (15)
- Arm Circles (10/10)
The Thang
Mosey to Pavilion
Thang 1
- Forward Arm Raises w/Pavers (5) – Lunge Walk with pavers OH to cone – increase reps by 5. Rinse and repeat up to 25 reps. SSH for 6
Mosey to playground with pavers.
Thang 2 – Pull-ups, Pavers OH Press, Paver Upright Rows
- Split into 3 groups. Group 1 perform 10 pull-ups, Group 2 do OH Press until relieved, Group 3 perform Upright Rows until relieved. Once Group 1 completes 10 reps, groups rotate. Once all groups do 10 pull-ups, rinse and repeat, decreasing reps by 2 until all teams finish with 2 pull-ups.
Thang 3
- Seated Bent-Over Fly Raises w/Pavers (25) – Bear Crawl to cone and run back – decrease reps by 5. Rinse and repeat down to 5. SSS for 6.
Mosey back to flags with pavers.
Thang 4 – 11s
- OH Press – Run to other end of parking lot – Shoulder Tap Merkin
Mary (IC)
- Box Cutters (15)
- Flutter Kicks (20)
- LBCs (25)
- Pilates 100 (15)
- Hold Plank until 6 (30 seconds)
Circle of Trust
CoR: 7 Strong PAX – No FNGs
Announcements: Read Slack
NoR
Closing Remarks and Prayer
Naked Man Moleskin
The focus of the day was to incorporate exercises using pavers that would target the shoulders. The first Thang did just that and it continued throughout the workout, ultimately ending with 11’s and a lot of grunting on the shoulder tap merkins at the end. It was a great morning with a great group of men who crushed the workout.
As always I am thankful for those that attended and helped push each other and myself. I hope the workout today leaves you PAX sore tomorrow, then I know I did my job right.
Until next time, keep pushing.
Handy Manny