07/22/2020 - The Citadel - The CITADEL – 4 Corners Countdown

AO: The Citadel

When: 07/22/2020

PAX:

Number of Pax: 19

Pax Names: Ball Boy, Boxcutter, Crop Duster, Fargo, Flo, Handy Manny, Keebler, Litter Box, Loud Mouth, Nala, Sosa, Subway, Sweet Gherkins, Thumb Drive, Trickle, Wickets, Zima,

DR Names:

Number of FNGS: 0

FNG Names: Momma's Boy, Half Pint

QIC: Handy Manny


Introduction

It was a great Tuesday morning, with temps at 72 degrees and a lot less muggy than in recent prior days ITG. I arrived early on the scene to set up the cones and do a little chalking of what the morning had in store.  Cars kept rolling in and by the time we started there were 18 other PAX ready to get after it. At 5:15 it was time to get the party started.

Welcome and Disclaimer provided

Time to Get Better Together!

Warm-O-Rama

Warm-up (IC)
  1. Arm Circles (10/10)
  2. Abe Vigodas (15)
  3. Imperial Walkers (15)
  4. Goofballs (25)
  5. Good Mornings (15)
  6. Merkins (15)

The Thang

Thang 1 – 4 Corners (21 Countdown)
Split PAX up into 4 groups and that determined what corner they would start at.  At the first corner the PAX complete 21 reps of the given exercise, then move to the next corner by the movement indicated (between corners 1 & 2 bear crawl, between corners 2 & 3 and between 4 & 1 run, and between corners 3 & 4 crab walk) and then decrease the number of reps by 1 at each subsequent corner, working their way down to 1 rep.
  1. Thrusters (21,17,13,9,5,1)
  2. Reverse Lunges (R/L=1) (20,16,12,8,4)
  3. Carolina Dry Docks (19,15,11,7,3)
  4. Merkin Plank Jacks (18,14,10,6,2)
Bear Crawl, Run, Crab Walk, Run between corners
 
Mary (IC)
  1. Flutter Kicks (20)
  2. Sweat Angels (15)
  3. Box Cutters (20)
  4. E2K (15/15)

Circle of Trust

CoR:  19 PAX

Announcements:  Check Info Only Channel for the list

NoR

Prayer Requests:  Prayers for Miyagi, Rusty’s brother Daniel, Kool-Aid’s family, Bump, Noonan and Crabgrass families.

Closing Words / Prayer

Naked Man Moleskin

As I read off the fun for the day, there were many moans heard when I announced we would be doing bear crawls and crab walks between 2 of the corners in our 4 corners of fun.  The pain felt from the bear crawls and crab walks became reality real quick.  I think I slightly underestimated the distance for the crab walk as it seemed to never end, and the fact we had to do it over and over again heightened the level of mumble chatter.  Hey, what doesn’t kill you, makes you stronger, and I guarantee PAX shoulders and triceps got a good burn from today’s burner.

One thing I did find out during today’s beatdown is that Zima is a beast when it comes to crab walks as he crushed that segment over and over again.

Everyone crushed it this morning and I am thankful for all that came out to help push me and each other.

Keep making it happen!

Handy Manny

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