06/14/2021 - The Citadel - Peter Parker conquers Mt Citadel
AO: The Citadel
When: 06/14/2021
PAX:
Number of Pax: 11
Pax Names: Clearcoat, Five Hole,
DR Names:
Number of FNGS: 1
FNG Names: Jerry short for Jeremiah
QIC: Lewinsky
Introduction
Such a calm, beautiful morning. Birds chirping and the gnats are still sleeping … in the beginning.
Warm-O-Rama
Mosey around the ball field
Imperial walkers – 10
Tappy taps – 10
Arm circles – 10 f/b
Mountain climbers – 10
Should taps – 10
The Thang
Thang 1
Run to top of hill to identify turning point for the route.
DORA, with an asterisk (only 100 of each exercise)
Partner one starts the exercise while partner 2 runs to top of hill and back to switch until all exercise/reps are met. (emphasis on form, not speed)
Spiderman merkins
Squats
SSH
When complete, run to lot and complete…
Thang 2
50 of each exercise
Chest press
Overhead press
1-arm rows (25 each arm)
When complete, jump in with 6 until all are done
Thang 3
Farmer carry relay – 4 teams of 3 (it’s always a race)
PAX 1 sprints to finish line to set up race
PAX 2 farmer carries to PAX 1, PAX 1 back to PAX 3 – winner winner
Repeat one time
6MoM
Freddie Mercury’s – 20
Heal touches – 20
LBC’s – 20
American Hammers – 20
Circle of Trust
Acknowledge passing of torch from Roach to Babyhands – thank Roach for his leadership during a tumultuous year.
Importance of leading by example. Reminder to EH – there are always men running alone – let’s bring them in.
Prayer – thoughts with Rusty as he begins a round of interviews.
Naked Man Moleskin
Always great to q when an fng shows up. Really keeps you on point. Welcome to Jerry (short for Jeremiah).
All fitness levels were represented, as normal, and everyone really gave 100%.
Truly better together.