05/01/2023 - The Citadel - Monday in the Gloom at the Citadel

AO: The Citadel

When: 05/01/2023

PAX:

Number of Pax: 5

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Squeaky Clean


Introduction

 Pre-blast 
The Citadel 
???? Monday May 1st @ 515 ????

Join me for a full body beatdown tomorrow at The Citadel.

Bring your coupon, gloves and shoes for running.

I will cook up something that will challenge you and get your week start in the right direction.

Drop your HC below and I’ll see you in the morning.

Warm-O-Rama

Michael Phelps 20
Tappy taps 15
Tie fighters F/R 10
Motivators from 5 

The Thang

Thang 1
Run with coupon to trail T intersection by practice football field. 
 
Three point reduction ladder. 
Starting point 20 no surrenders with coupon 
Bear crawl across bridge 
20 shoulder taps – each arm is 1/2
Bear crawl back to starting point 
20 no surrenders with coupon
Run backwards to cone in wooded area of trail. 
20 Bonnie Blair’s 
Run backwards to starting point 
20 no surrenders with coupon 
Broad jump to cone on trail towards hill 
20 four pint squats 
Broad jump back to starting point 
Round 2 reduce all reps to 15
Repeat all
Round 3 reduce all reps to 5
Repeat all
 
Thang 2
Run to out field fence with coupon 
Wall set with coupon while one PAX
Murder Bunny’s to the front of the line. 
Continue through all PAX. 
Possible second run if time permits 
 
Run back to flag with intermittent stops for irkins and dirkins at my discretion 

Circle of Trust

Knowing most are worn out and get tired of all the craziness of the day, the mess around home with the family life, the constant on the go, but in all this hectic life enjoy the moments as they go fast. Participate as much as you can, volunteer to be coach when you can as you will appreciate those memories of being involved.

Naked Man Moleskin

Apparently this was considered a black coal workout, I believe that was a compliment.

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