09/21/2020 - The Citadel - Monday 9/21 Citadel w/ Flo
AO: The Citadel
When: 09/21/2020
PAX:
Number of Pax: 13
Pax Names: Bob Ross, Captain Underpants, Clipper, Handy Manny, Paper Tiger, Puddles, Rusty, S'mores, Sosa, Sweet Gherkins, Thumb Drive, Vitamix,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flo
Introduction
This is a Q I borrowed from Crabgrass quite some time ago. In that version on a Saturday, I was partners with Appletini, so you know it was memorable. I took this Q on fairly short notice, so rehashed rather than create anew. It was a chilly 49 degrees under clear skies.
Warm-O-Rama
Windmills x20
American Hammers x20
Mosey
The Thang
40 minutes of hell – Nolan Richardson’s fames Arkansas workout
modified to fit into about 30-35 minutes though PAX could have done the original in hindsight
Partner 1 exercise
Partner 2 back pedal across width of church parking lot, do 1 Bobby Hurley, run back, switch with P1
Exercises:
100 burpees
200 squats
100 big boi situps
200 little baby arm circles
100 merkins
200 imperial walkers
Mary:
Flutter kicks x30
Heel touches x30
ABCs x30
Circle of Trust
It has been awhile since this workout and I don’t recall what was said in CoT, but I’m sure it was one of the best CoT’s of all time.
Naked Man Moleskin
I had this workout in mind and this was a good time to use it. I also failed to write the backblast for a few weeks but know I needed to finish it. Until next time, which has already happened. Stay tuned for the next backblast that is overdue!