03/13/2023 - The Citadel - SHAMROCK SMACKDOWN – 3/13/23

AO: The Citadel

When: 03/13/2023

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

☘️☘️☘️PREBLAST- THE CITADEL – 3/13/23 5:15 SHAMROCK SMACKDOWN☘️☘️☘️

 

@channel Are you feeling lucky?  Start your St. Patrick’s Day week off at THE CITADEL for a little Green Isle Shamrock Smackdown!  ????Come get faster, get stronger, get better.  Come Get Some!  ????Coupons required.  HC below.

It was a chilly 25 degree, snowy Monday morning.  Pulled into the lot to find Stay-Puft getting in a little EC run around the lot.  I got things set up for the morning’s event and we were ready to rock and roll.  5:15 hit and we got the show started.

Welcome, 5 Core Principles, Mission Statement, Creedo and Disclaimer provided.

Warm-O-Rama

Warm-up (IC)

  1. SSHs (30)
  2. Arm Circles (10/10)
  3. Abe Vigodas (15)
  4. Imperial Walkers (15)
  5. Tappy Taps (15)
  6. Michael Phelps (10)

The Thang

Thang 1 – SHAMROCK Lucky 7’s

Perform 7 reps of each exercise then Bear Crawl to first light pole then Crab Walk to the end of parking lot then run a reverse 1/2 lap around parking lot.  Rinse and repeat 7 times. – OYO

 

  1. Smurf Jacks (IC)
  2. Hand Release Merkins
  3. American Hammers (IC)
  4. Monkey Humpers (IC)
  5. Reverse Lunge
  6. OH Press
  7. Curls
  8. Knerkin

Mary (IC)

  1. Outlaws (15)
  2. Flutter Kicks (15)
  3. LBCs (15)
  4. Heel Touches (15)
  5. Pilates 100 (20)
  6. Hold plank until 6:00 (20 seconds)

Circle of Trust

CoR: 7 PAX – No FNGs

Announcements:  2 More upcoming convergences, 2 upcoming 2nd F opportunities – 3/17 March Madness food and drink at Taps and Tenders, and 3/17 Celtic Classic, March Madness Brackets due 3/16 10am, Blood Drive 4/23.

NoR

Closing remarks and prayers offered up. Prayers offered up to Hot Box, Boy Sandwich M and family, Tonka’s friends family

Naked Man Moleskin

It was a chilly snowy March morning at The Citadel, but a core group of men braved the elements and all completed all 7 rounds of the SHAMROCK Smackdown with 5 minutes to spare – just enough time to get in some good Mary time.  We had 3 PAX adjusting to changing of the clock over the weekend and needed to pull their HCs.

Great work by all!  Thanks for the continued support and push this group offers.

Until next time.  Keep making it happen!

Handy Manny

Leave a Reply