04/12/2022 - The Citadel - Metal Monday – 4 11’s on 4/11

AO: The Citadel

When: 04/12/2022

PAX:

Number of Pax: 14

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Handy Manny


Introduction

4/11 F3 Workout- THE CITADEL 

🔥🛠🔥 PREBLAST- THE CITADEL – 4/11/22 5:15 🔥🛠🔥

@channel  Do you want to start your Monday off on the right foot?If so, join YHC at THE CITADEL for some a Metal Monday of 45 minutes of non-stop action. Come get faster, get stronger, get better.  Come Get Some!  Bring Coupons, your happy faces and a determination to get better.  HC below. 

It has been a while since I Q’d at F3 Naperville.  Ironically, I have Q’d more at F3 Des Moines in the last moth than I have here at F3 Naperville.  I was excited to bet back in the saddle here.  Sunday, after dropping off my youngest for a church event, I went to Panera to grab a coffee and plan out Monday’s beatdown.  After some thought, I decided to make it simple and align the workout with the date – 4/11.  Why not try to get in 4 -11’s on 4/11.  I laid out the plan and created the Metal Monday playlist and I was all set.  Early evening HCs were low, however by morning we were up to over 14 HCs.  It was going to be a good morning.  I arrived early.  It was a balmy 54 degrees.  It felt good to finally shed one of my 3 layers that I had been wearing with the colder temps.  5:15 hit and it was time to get the party started.

Welcome and Disclaimer was provided and we welcomed an FNG to the mix.

Onto WoR.

Warm-O-Rama

Warm-up (IC)

  1. SSHs (30)
  2. Abe Vigodas (15) 
  3. Arm Circles (10/10)
  4. Imperial Walkers (15)
  5. Smurf Jacks (20)
  6. Good Mornings (15)

The Thang

In the spirit of 4/11 – why not do 11’s 4 Times.

Thang 1 – 11’s –

  1. Revolution Curls / Run  width of parking lot/ Burpees / Run back to beginning

Thang 2 – 11’s –

  1. Skull Crushers / Crab Walk to Cone / Reverse Lunge (each leg=1) / Run back to beginning

Thang 3 – 11’s –

  1. Curl Press/ High Leg Skipping to Cone / Squats / Run back to beginning

Thang 4 – 11’s – (We ran out of time to get in the 4th set of 11’s)

  1. Dips / Run / Merkins / Backwards Run

Mary (IC)

  1. Flutter Kicks (25)
  2. Outlaws (15)
  3. Pilates 100 (20)
  4.  LBCs (20)
  5. Hold Plank until 6

Circle of Trust

CoR:  14 – 1 FNG (I believe we had 2 fartsacks…..)

Announcements:  Blood Drive, Lincoln Games, 2.0 Camping, GrowRuck, Get on the Q Sheet

NoR:  Name the FNG – Short Straw

Prayer Requests:  Dingo’s 12 year old niece, Sir Mix-a-Lot, all other PAX suffering

Closing Thoughts and Prayer:  Message centered around the importance of spending time with your 2.0s as a family.  For me, it seems as the kids get older, the free time they have gets less and less, with friends, school, sports, other activities – it seems they are always on the move.  Over the weekend, it was a rare occurrence where the family was all able to come together and have movie night.  It was great being able to spend some bonding time together.  Make a point to spend as much time as you can with your 2.0s.

Naked Man Moleskin

It was a great Monday to get out and enjoy what will hopefully be a string of 50 degree mornings to come.  Even though we did not get to the 4th round of 11’s – as I underestimated the 1st round of revolution curls and burpees, we did get through 3 solid rounds.  Everyone crushed the workout today with Trickle leading the way.

Coffeeteria was had at Starbucks with Dr. Doolittle, Toady, Powderpuff, Clear Coat, our FNG -Short Straw, and YHC.

What a way to start the week!  Keep getting after it!

Handy Manny

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