06/26/2023 - The Citadel - Shout it from the Rooftops!

AO: The Citadel

When: 06/26/2023


Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Bean Counter


:fire: Preblast Monday 6/26 0515 at The Citadel! :fire: Bring your coupons, shoes for anything, and will to work. I’ll bring the tunes and the game plan!:the_horns: SYITG

Got to the AO a little after 5. Minimal setup required so I took some time to stretch. PAX started circling up and we were ready to go at 0515.

Five Core Principles, Disclaimer, Mission Statement, and Credo recited. Let’s go!


Tappy Taps IC x 10

Thai Fighters F/R IC x 10 Each

Imperial Walkers IC x 10

Motivators from 5 with a burpee at the end of each round.


The Thang

Thang 1 – Get Loose Circuit

Station 1 – Slam Ball Toss to PAX 2

Station 2 – Slam Ball Toss to PAX 1

Station 3 – Single Arm Bicep Curl w/35lb Kettlebell

Station 4 – 65lb Sandbag Clean

Station 5 – Skull Crushers

Station 6 – American Hammers

PAX rotated through the various stations with Station 1 and 2 setting the time. Once they completed 5 tosses each, we rotated.

Thang 2 – Sandbag on the Move

We made our way around the AO, running the permitter of the outfield fence for both baseball fields, then towards the bridge by the sand volleyball court, then back to the pavilion near home plate(s) of the baseball fields. Finally…back to the flags. As we made this loop, each PAX took a turn carrying the sandbag and setting the pace. We made four stops along the way.

Stop 1 – PAX rotate doing 10 Deep Squats with the sandbag. When you don’t have the bag, you do air squats. All on PAX with the bag’s count. 7 rounds total (kudos to The Judge for knocking out his 10 reps with 65 pounds on his back… pretty damn awesome for a 10 year old!) 10 Sandbag Squats and 60 Air squats each.

Stop 2 – PAX rotate doing 10 Bent Over Rows with the sandbag. When you don’t have the bag, you do Carolina Dry Docks. 6 rounds total… 10 BoR and 50 Dry Docks each.

Stop 3 – PAX rotate doing 5 Thursters (Good Form!) with the sandbag. When you don’t have the bag, you do burpees. 6 rounds total… 5 Thrusters and 25 Burpees each.

Stop 4 – PAX rotate doing 5 step-ups on the benches with the sandbag. When you don’t have the bag, you do box jumps. 6 rounds total… 5 Sandbag Step Ups, 25 Box Jumps each.

Thang 3 – Chest Squared

50 Coupon (or sandbag) Chest Press. Mosey to other side of parking lot.

40 Merkins, on my down. Mosey back to coupons.

30 Coupon (or sandbag) Chest Press. Mosey to other side of the parking lot.

20 Merkins, on my down. Mosey back to coupons.

10 Coupon (or sandbag) Chest Press… on my cadence…SLOW tempo.



PAX lines up in two rows in a ‘zig-zag’ pattern. Big Boys while tossing the 15lb slam ball back and forth to each other. About 4 times through … about 24 or so big boys.

PAX got into a circle…feet on inside. American Hammer with the 15lb slam ball. First three times around to the right, then three to the left.

Elbow to Knee IC x 10 left and right

45 Degree Flutter Kicks IC x 15

Recover, recover!

Circle of Trust

Count – 7

Announcements – Thank you KO

Name-o-Rama – Nala, The Judge, Squeaky Clean, Ball Boy, Sonny Bono, KO, Bean Counter

AAR – Appreciate the feedback!


The last two weeks…our CSAUP confirmed what I already knew about myself. I am not a good salesmen. I couldn’t get a single FNG out. Why? In my 3.5 years doing this, I have gotten one, maybe two FNGs to come out. One of which was because his M saw my Facebook post and got us into contact with each other. Why can I not excel in this area?

I thought about Sunday Mass yesterday. One of things that was discussed was “screaming it from the rooftops” when it comes to your faith and your beliefs. It struck me that I used to be very quiet about F3 when it came to family and friends. Surely they wouldn’t understand what all the fuss was about. This was just something that I loved to do and was crazy for doing it. When I really think about it though… how many men amongst our group today would have never guessed they could benefit from this group as much as they have? It took someone ‘shouting from the rooftops’ about F3 to get them to come out and give it a try. During Mass, the idea was that you shouldn’t hide your faith…your passions…things you love. Share it with others. Preach it.

My challenge to PAX (and to myself) is to do this more often. Not only with F3, but everything in your life that you feel passion for. Chances are there are others who share this passion and/or would love to learn more about it.

Naked Man Moleskin

Great group at the Citadel. Sonny B pulled an Uno Reverse on me by HCing last night, then pulling his HC late late last night, but then showing up anyways! I had no idea how old The Judge was but I assumed he was a 2.0 since KO HC’d for him. When I learned he was 10 I realized I may have to modify some of today’s routine a bit. He did awesome anyways though. Nice job bringing him out KO! Solid dad skills getting him out for something like that! I didn’t even see Ball Boy’s HC until after the workout was over but it was awesome to see him there. Dude is a beast and it brought up my adrenaline when I saw he was joining us. Nala…I was waiting all day for you to HC. Qing on your home turf…glad you could make it out! Squeaky Clean is a silent assassin. First HC and it set the tone for what I wanted to do with this Q.

See you again soon Citadel! – BC

Leave a Reply