03/12/2022 - The Citadel - Quarter Pounder with Cheese and Murder Bunnies

AO: The Citadel

When: 03/12/2022

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 3/11/22 5:15🔥🛠🔥

@channel Join YHC as look to heat up THE CITADEL on Friday with a full-body beatdown.  Bring your determination, grit, and coupon.  I will bring the tunes and game plan.  We will enhance our cardio, strength and endurance.  Come get faster, get stronger, get better.  Come Get Some!  HC below.

 

I picked up this Q the day before after learning that CVS had to drop it.  I created a plan to the day, not knowing it was to snow overnight.  My original intent was to perform Thang 1 in the parking lot and Thang 2 on the hill.  However, when I arrived at The Citadel, the plow was just starting to clear the lot and I wasn’t sure it would complete in time, so I moved Thang 1 to the snow covered area between the baseball diamonds.  I set up the 6 cones needed for Thang 1 and then tested out the hill.  It was too slippery with the fresh few inches of snow the night before, so I opted to play it safe for Thang 2 and use the same space as I did for Thang 1.  I also decided to switch up Thang 1 and incorporate Murder Bunnies instead of Rifle Carrying the coupons.  The scene was set.

Welcome and Disclaimer was provided and we jumped into WoR.

 

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Tappy Taps (10)
  3. Grady Corns (15)
  4. Abe Vigodas (12)
  5. Hillbillies(12)
  6. Arm Circles (10/10)

The Thang

Grab coupons and run to the shelter in between baseball fields.

Thang 1 – Quarter Pounder with Cheese – Murder Bunnies

  1. Murder Bunny with coupon to 1st light, perform 25 Irkins, run back to start
  2. Run to 1st light, pick up coupon, Murder Bunny with coupon to 2nd light with coupon, perform 50 Curl Press, run back to start
  3. Run to 2nd light, pick up coupon, Murder Bunny with coupon to 3rd light, perform 75 Squats run back to start
  4. Run to 3rd light, pick up coupon, Murder Bunny with coupon to 4th light, perform 100 Tall Coupon Chest Press to run back to start
  5. Run to 4th cone, pick up coupon, Murder Bunny with coupon to 5th light, perform 125 High Coupon Dips run back to start
  6. Run to 5th cone, pick up coupon, Murder Bunny with coupon to 6th light, perform 150 SSH run back to start

Thang 2 – Triple Nickel

5 Burpees, run to second cone, 5 Monkey Humpers, run back to beginning. – Repeat 5 Times 

Grab coupons and head back to the flags for Mary

Mary (IC)

  1. Outlaws (10/10)
  2. Pilates 100 (20)
  3. LBCs high legs (20)
  4. Flutter Kicks (20)
  5. Star Gazers (15 seconds)

Circle of Trust

CoR: 8 – No FNGs

Announcements Provided

NoR

Closing Remarks and Prayer Requests offered up

Naked Man Moleskin

No bunnies were hurt during the making of this beatdown.

All PAX crushed today’s workout.

Coffee chatter was had by 4 PAX that attended the workout and Toady joined us as well at Java Plus.

Until Next Time

Handy Manny

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