02/20/2023 - The Citadel - Preblast Black Diamond-Citadel
AO: The Citadel
When: 02/20/2023
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Laimbeer
Introduction
Some F3 beasts lining up Q;s tomorrow. All options are good options.
But if your looking for an hour of intesity come see YHC at the Citadel.
Spoiler alert-if you liked the BD Q at IL two weeks ago then this one is for you.
Bring a jump rope, bag/coupon and let’s get it!
Warm-O-Rama
SSH IC 50
Goof Balls IC 25
Good mornings IC 20
Arm Circles IC 20
Slaughter 20
The Thang
Thang 1- Super Dora 200/250/300 Elways/weighted squats/jump squats. Off partner pushes the sled 30 yards each way, down and back; 50 jump ropes; 50 jump ropes; 10 box jumps/step ups.
Thang 2-Bearmuda triangle
Mary-squat ring of fire x2. LBC’s IC 100. Reverse Ring of fire. LBC’s 25, shuffle kicks 25, scissor kicks 25, heal touches 25. Stretch for 3 minutes.
Circle of Trust
Show up. When your number is called, be there and do what needs to be done.
Naked Man Moleskin
Dr. Feelgood made his first BD and went at it.
Blinky was a pace setter and it was fast.
I thoroughly enjoyed calling out Serena for his feet not leaving the ground during jump squats. I don’t think he liked it though haha.
Boo Boo went hard. Nice work.
It was nice seeing Ball Boy come out…especially since he just entered the 3rd trimester.
I wore a vest for the workout and it sucked!
Wood sleds suck on the blacktop at the Citadel.