08/02/2022 - The Citadel - So Much Room for Activities!
AO: The Citadel
When: 08/02/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Open spot on Q Sign-Ups for the Citadel on Tuesday?!?!? Not on my watch!
Preblast – “Bring your COUPON. We’ll tour the AO a bit. So much room for activities!”
I wanted to design a workout that uses spots at the AO and I know I’ve never used before. Like Will Ferrell in Step Brothers, it’s “making my head spin how many activities we can do!”
Arrived at the AO at 5am. (Very little to set-up)
5:15 AM. Time to work!
The principles of F3 were stated and the disclaimer was given…
Warm-O-Rama
- Good Mornings – 10 IC
- Arm Circles – 10 IC (x2)
- MOSEY DOWN THE EOLA PARKING LOT
- Tappy Taps – 10 IC
- MOSEY TO THE END OF THE EOLA PARKING LOT
- Stretching – OYO
The Thang
Thang 1: Volleyball Court 11’s
- Start with 10 BIG BOYS
- LUNGE WALK across the volleyball court
- Do 1 MERKIN
- LUNGE WALK back across the volleyball court
- Repeat this process; decreasing the number of big boys and increasing the number of merkins
MOSEY ACROSS THE BRIDGE TO THE PLAYGROUND
Thang 2: Partner Dora
Partner 1 does 5 pull-ups while Partner 2 does squats. Trade roles – rinse and repeat this format until the Q calls time (about 5 minutes)
MOSEY BACK TO THE FLAGS – A QUICK STOP ALONG THE WAY FOR SOME “ROCKY BALBOAS” IN THE PARKING LOT.
Thang 3: Coupon Circuit
Cones had been set-up in the field about 25 yards apart. Do the assigned exercise and then move to the other side as directed. Exercises each round were added to the previous exercises.
- Do 20 CURLS and then CUSACK CARRY your coupon; hold plank for the 6
- Add 20 BENT OVER ROWS and then FARMER CARRY (left hand); hold plank for the 6
- Add 20 CHEST PRESS and then FARMER CARRY (right hand); hold plank for the 6
- Add 20 SKULL CRUSHERS and then CUSACK CARRY to the other side; hold plank for the 6
Mary:
- LBCs – 20 IC
- Heel Touches – 20 IC
- LBCs – 15 IC
- Freddie Mercuries – 15 IC
- Big Boys – OYO till SQ calls time! (about 1 minute)
Circle of Trust
We counted (6)
We listed to announcements
We made a video
My CoT has been on my mind lately because it has to do with my kids – specifically my daughter. She is starting junior high in a couple of weeks, and I already see changes in this new phase of her life. She is less interested in doing things together. Conversations are a little harder. I already miss the moments when this was easier with her. DON’T MISS OUT ON THE LITTLE THINGS, especially when your kids are young. When she was little, I sometimes wanted nothing more than for her to just leave me along. Now I am struggling to get her to do anything with me. But I keep investing. I know I need to keep that relationship going. We can all do this. BE INTENTIONAL, MEN.
Naked Man Moleskin
Great effort by everyone this morning!