08/07/2021 - The Citadel - Rebel Run Run Run

AO: The Citadel

When: 08/07/2021

PAX:

Number of Pax: 10

Pax Names: Bob Ross, Clearcoat, CVS, Half Price, Handy Manny, Mcflury, Nala, Thumb Drive, White Claw,

DR Names:

Number of FNGS: 0

FNG Names: Wenzel

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 8/7/21 5:15🔥🛠🔥

@channel I don’t know about you but this has been a long week.  Let’s blow off some steam as we look to heat up THE CITADEL on Saturday.   This will be a full-body beatdown so bring your determination and grit.  Leave the coupons at home for this one.  We will  enhance our cardio, strength and endurance.  Come get faster, get stronger, get better.  Come Get Some!

This morning I was up at 4am for some reason, so I got up and prepared for the mornings beatdown, making sure I had my speaker and shuffled up my playlist before I headed out the door.  It was 66 degrees out with 96% humidity.  It was going to be a sweat-fest.  I showed up and there were already a handful of PAX getting ready.  PAX circled up and exchanged good mornings, before 5:15 hit.  It was then time to get the PAX moving.

Welcome and Disclaimer provided.  Onto WoR.

Warm-O-Rama

Warm-up (IC)

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

The Thang

Thang 1 – Rebel Run 

Start at parking lot, Rebel Run to church parking lot and then to the base of the backside of the hill.

Thang 2 – 10-10-10

  1. 10 Burpees
  2. 10 Bonnie Blairs (each leg = 1/2)
  3. 10 Monkey Humpers

Thang 3 – Lunge Walk Rebel Run 

Line up single file heading up the hill about 5 feet apart.  PAX lunge walk up hill.  PAX at the end sprints to front.  Continue until PAX reach top of the hill.

Run to bottom of other side of the hill.

Thang 4 – 10-10-10

  1. 10 Jungle Boy Squats
  2. 10 Imperial Walkers (4 count)
  3. 10 Belt Kick Squats (4 count)

Thang 5 – Rebel Run 

Rebel Run to other side of the bridge that goes over Eola. 

Thang 6 – DORA 

  1. 100 Derkins (PAX1 does 10 Derkins, run across bridge, relieve PAX 2 who is doing Lunge Walk up and down the hill). Rinse and Repeat 
  2. 200 Irkins (PAX1 does 20 Irkins, run across bridge, relieve PAX 2 who is doing SSHs) Rinse and Repeat
  3. 300 Dips (PAX1 does 30 Dips, run across bridge, relieve PAX 2 who is doing Squats) Rinse and Repeat

*Due to time, we cut round 1 down to 60 Derkins and for round 2 we did 80 Irkins before it was time to head back for Mary.

Rebel Run back to flags

Mary (IC)

  1. Box Cutters (20)
  2. LBCs  (15)
  3. Flutter Kicks (15)

Circle of Trust

CoR: 10 PAX Strong – No FNGs

Announcements:  Golf Outing Tuesday, F3 5K signup starts today for Sept 26 race, 10 Year F3 Anniversary is in Oct, check info only for other announcements

NoR

Prayer Requests: Toady, Rusty, Half Price’s friend’s family who was car jacked in Chicago and experienced a loss, those F3 men in job transition

Closing Comments and Prayer: 

Thanks for the opportunity to lead you this morning and for all those that came out to support me and each other.  Message today was centered around my oldest 2.0 going off to college next week.  Time goes by fast, and kids grow up so fast.  Make sure you take time out this weekend to make a memory with your kids or loved ones.  Before you know it you will be asking, where did the time go.

Naked Man Moleskin

We had a good group this morning join in on some Saturday fun.  We were 2 short, as Grimace and Inch Worm had to pull their HCs due to car issues.  They were missed.  However, we still managed to heat up The Citadel with a whole lot of movement via Rebel Runs.  While over at the bridge performing the Dora, some of us older PAX had some fun with the younger PAX, as they tried to guess who the artists were for some of the songs that I played.  Unknown artists for the younger PAX included Pearl Jam and ZZ Top.  Also, when we started round 2 of Dora, where PAX had to perform SSHs until relieved, it was perfectly synchronized with the song “Jump Around” by House of Pain.  I could not have timed that one more perfectly.

Nala, Bob Ross, McFlurry and I joined for some coffeeteria at Java Plus afterwords before BR, McFlurry and I headed off to the OP for a Fargo B-Day Q.

All got faster and stronger on this Saturday morning.

Thanks to all for coming out.  Until next time.

Handy Manny

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