04/14/2023 - The Citadel - Partner Paver Beatdown

AO: The Citadel

When: 04/14/2023

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

???? ???????? PREBLAST – THE CITADEL – 4/14/23 5:15 ????????????

Join YHC at THE CITADEL for a little Friday Fun.  HC below.????. We will be moving to keep the blood flowing and slinging some weight, so bring those coupons.  Come get faster, get stronger, get better.  Come Get Some!

Given that we had 8 PAX sign up for this Q, I thought it would be fun to incorporate pavers into the workout.  I loaded up the pavers the night before and created my workout plan for the day.  I arrived early on the scene to set up.  It was a beautiful 50 degree morning.  PAX started rolling in and it was time to get started.  Welcome and disclaimer provided along with F3 core principles, mission and credo.  And we were off.

Warm-O-Rama

Warm-up (IC)

  1. Abe Vigodas (15)
  2. SSH (20)
  3. Michael Phelps (10)
  4. Tappy Taps (15)
  5. Hillbillies(12)
  6. Arm Circles (10/10)

The Thang

Grab Coupon and Mosey To Shelter – Partner Up

Thang 1 – Partner Reps

Partner 1 does 25 reps of first exercise, while Partner 2 does second exercise AMRAP until relieved.  Switch and repeat until each partner performs 100 Reps of each exercise.  After each round run up the side of the hill.  Both PAX perform 25 Grady Corns.  Run down the north side of the hill.  Both PAX perform 25 Merkins.  Run back to Pavilion and start Round 2.

  1. Shoulder Shrugs with 2 Coupons / BO Flys with pavers
  2. OH Press / Tricep Kickbacks with pavers
  3. BO Rows with Coupon / Front Raises with pavers

Thang 2 – Around the Bases

Partner 1 Runs around the bases and then relieves Partner 2 who is doing AMRAP of the exercise for that round.  Switch.  Each Partner completes the exercise for the round before moving to next round.

All exercises with pavers.

  1. Alternating Curls
  2. Squats with arm extended outward
  3. OH Tricep Extensions – Ran out of time
  4. Alternating OH Press – Ran out of time

Mosey to flags

Mary (IC)

  1. Box Cutters (15)
  2. Pilates 100 (10)
  3. LBCs (20)
  4. Flutter Kicks (15)
  5. Heel Touches (20)

Circle of Trust

CoR: 8

NoR: No FNGs

Announcements provided:  see info only channel for details.

Prayer Requests:  Nicole Dickerson and her family

Closing remarks and prayers offered up.  Focus was on taking time for yourself.  Carve out some time during your busy day to take time for yourself. For me, I find that taking a walk over lunch helps me clear my head and feel more energized to tackle the rest of the day.  Take time to reenergize.

Naked Man Moleskin

Great crew today of 7 other PAX that crushed the workout.  We focused on incorporating pavers into the workout, hitting the triceps and shoulders through some isolated movements with some lighter weights, that still created a nice burn.  It was great working out with these guys.

Nice work me.  Until next time.

Handy Manny