05/01/2023 - The Citadel - May 1 BD at Citadel
AO: The Citadel
When: 05/01/2023
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Augustus Gloop
Introduction
Put out the Pre-Blast for a BD at Citadel. Great AO with a lot of options. Love the hill.
Arrived early to scope out the area for Thang2 and set up some cones. Windy and wet from rain, perfect day for a beatdown.
PAX showed up just before 5…all except Gordon’s that is…
5 Core Principles
Disclaimer given
Warm-O-Rama
Started WoR with a mosey around the lot.
First corner – 20 x Imperial Walkers
Second corner – 20 x Tempo Squats
Third corner – 20 x Mountain Climbers
Fourth corner – 15 x Abe Vigodas
Back to coupons – Coupon mosey to sand volleyball court
The Thang
Thang 1
Partner up for DORA at the V-Ball Court
100 x Blockees
200 x Coupon Leg Raises
300 x Curls
One reps while other Lunge walks halfway across court and back.
Wrapped up the curls and coupon mosey to base of hill.
Thang 2
Separate PAX into two groups – 3 in one and 4 in other
Group 1 farmer carried 3 coupons 1/4 mile down path to cone and back
Group 2 AMRAP on the hill – 10 thrusters at the base, run up to cone, 10 burpees, run back. Continue until group 1 got back from farmer carry.
Switched,
Group 2 farmer carried 4 coupons down and back.
Group 1 AMRAP on the hill
Planned for two farmer carries for each group, but ran short on time.
Coupon mosey to pavilion
Thang 3
Reps under pavilion at picnic tables
20 x Dips IC
20 x Squats IC
20 x Irkins IC
Repeat 3 times – Cut the last set down to 10 each.
Coupon mosey back to flags
MoM
25 x American Hammers
High Plank/Low Plank/High Plank
6 o’clock – recover recover
Circle of Trust
Appreciate all PAX who came out and pushed this morning. Thanking PAX for the opportunity to lead and push together with them.
Prayers for Putt Putt’s brother and other prayers unspoken.
Naked Man Moleskin
Seems Serena is taking notes from Glenn and rolling into BDs with 5 seconds to spare. Not nearly as bad as Gordon’s complete fartsack though.
Props to Putt Putt, Snowden and Dial-up for continuing to come out to BDs and push hard. Great to see some newer faces on a regular basis.