11/20/2021 - The Citadel - Still Not A Professional

AO: The Citadel

When: 11/20/2021

PAX:

Number of Pax: 5

Pax Names: Aladdin, CVS, Handy Manny, Title IX,

DR Names:

Number of FNGS: 0

FNG Names: 0

QIC: Parks and Rec


Introduction

YHC was scheduled to be in Minier (F3 Central IL territory) at 10:30am for family pictures, so there was no time to make it to Black Panther and get downstate, so why not Q “Early Citadel?” It was open, so I grabbed it. So many possibilities at The Citadel. Long hill, trail network, open fields, baseball diamonds, bridges and a pavilion. Not today though, going to stick to the church parking lot, which is a very nice parking lot.

Set the alarm for 3:50am Saturday morning. It went off and I went out the door with a plan in my head. Logged a few miles of EC and refined the beatdown a bit. I was back in the lot about 5:05am and Handy Manny was the first to show up. Grabbed some gear, cones and chalk from my car and laid everything out. I wrapped that up just in time.

 

Warm-O-Rama

Disclaimer given.

Five core principles dished out.

CVS came in hot right when we started W-O-R.

Went through many of the same things we do every morning. Tappy taps, mountain climbers, Abe Vigodas, and SSH. There was an emphasis to make sure all the movements were in perfect cadence. I think we did a pretty good job. Those SSHs were money.

The Thang

Thang 1 (Still Not A Professional):

Exercises (rounds):

  1. Burpees w/sandbag and toss over shoulder
  2. Kettle bell shrugs – I meant upright rows
  3. Merkins
  4. Blockees
  5. Big boy sit-ups
  6. Bonnie Blairs
  7. Kettle bell or coupon swings

Each round the PAX performed 10 movements and then completed a suicide run. The rounds lasted five (5) minutes and the goal was to complete AMRAP.

I really liked how the workout turned out. Calories were torched, we all got stronger and we did all of the work in close proximity to each other. It was a great morning.

Mary: We had about 3 minutes left for Mary.

  1. American hammers x 30 in cadence
  2. Plank hold until 6:00am

Circle of Trust

The past two days I talked about F3 Nation’s G2G campaign. I also mentioned it in my CoT the week before. After listening to Scratch & Win it really hit me. Some of the funds of this campaign are going to be used to reach new men in areas where F3 doesn’t exist yet. All I could do was think about people like me. People that really need this experience. People that need this opportunity to lead. People that need to change their lives. Men across F3 Nation answered the call and an anonymous donation of $55,000 was secured. We haven’t reached the final goal yet, but I know the men of F3 will make it happen.

Naked Man Moleskin

Prayers for Clearcoat and M, prayers for TTE and family, prayers for Sparkler and family, and prayers for our brother Sweeney Todd.

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