09/19/2022 - The Citadel - Metal Monday – 9/19

AO: The Citadel

When: 09/19/2022

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥 PREBLAST- THE CITADEL – 9/19/22 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. 

Welcome and Disclosure provided.

Core Principles 

  1. Free
  2. Open to all men
  3. Held outdoors, rain or shine
  4. Peer Led in a rotating fashion
  5. Ends in a circle of trust

Our mission:  To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Credo:  Leave no man behind but leave no man where you find them.

Warm-O-Rama

Warm-up (IC)

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

The Thang

Rebel Run to Pavilion 

Thang 1 – Dora

  1. Step Ups (50)
  2. Smurf Jacks (100)
  3. Squats (150)

Partner Bear Crawls to the start of the bleachers (25 yards) and runs back to relieve partner.  Wall sit for the 6.

Rebel Run to playground.

Thang 2 – Triple Nickel 

  1. 5 Pull-ups 
  2. Run to beginning of Eola bridge
  3. 5 Burpee’s 

Repeat 5 Times

Rebel Run to back to pavilion.

Thang 3 – Wall Sit for 90 seconds

Mosey back to flags

Thang 4 – 11’s 

Curl Press/ Run width of parking lot to first light pole / Merkins

Mary (IC)

  1. Flutter Kicks (20)
  2. Outlaws (20)
  3. Pilates 100 (20)
  4. LBCs (20)

Circle of Trust

CoR: 8 PAX – 1 FNG brought by Smores

Announcements:  FMSC event tonight, F3 5 Year activities Friday, Saturday, Sunday

Name FNG:  Tree Hugger

NoR

Closing remarks focusing on writing out, prioritizing, and getting things done.

Ended in prayer.

Naked Man Moleskin

Keep moving, never stop.

Until Next Time.

Handy Manny

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