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
- Free
- Open to all men
- Held outdoors, rain or shine
- Peer Led in a rotating fashion
- 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)
- SSHs (30)
- Abe Vigodas (15)
- Imperial Walkers (15)
- Tappy Taps (15)
- Arm Circles (10/10)
- OH Claps (10)
- Seal Claps (10)
The Thang
Rebel Run to Pavilion
Thang 1 – Dora
- Step Ups (50)
- Smurf Jacks (100)
- 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
- 5 Pull-ups
- Run to beginning of Eola bridge
- 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)
- Flutter Kicks (20)
- Outlaws (20)
- Pilates 100 (20)
- 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