11/19/2022 - The Citadel - The Citadel- November 18th boot camp
AO: The Citadel
When: 11/19/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Squeaky Clean
Introduction
Friday, November 18th
Pre Blast – The CITADEL – 0515
Come join me tomorrow for a full body boot camp.
Bring your coupon
Bring your gloves
And dress for the weather.
We will stay mostly on the parking lot, but be prepared for some work in the soccer field.
Put your HC below and I’ll see you in the AM.
Warm-O-Rama
Brady corn arm clams 20
Arm circles f/b 10
Hamstring stretch- both legs 10
Tappy tap 10
mosey around half the parking lot. Pick up coupons and head to the west end of the parking lot.
mosey around half the parking lot. Pick up coupons and head to the west end of the parking lot.
The Thang
Ladder.
Jog to end of parking lot near soccer field.
Max suicides
30 – overhead press
Rifle carry to next light pole, Run to end of lot and back to block
30 – curls
Rifle carry to next cone, Run to end of lot and back to block
30 – squats
Rifle carry to next light pole, Run to end of lot and back to block
30 – triceps
Rifle carry to last light pole, Run to end of lot and back to block
30 chest press then 30 flutter kicks
Rifle carry back to start.
Round 2
Rifle carry to first cone.
10 – Blockies
Rifle carry to next cone. Run to end of lot and back to block.
30 – bent over rows
Rifle carry to next cone, run to end of lot and back to block
30 – rocky balboa
Rifle carry to next cone, run to end of lot and back.
30 – skull crushers with block or dips
Rifle carry to next cone, run to end of lot and back.
30 chest press and then 30 flutter kicks. Run to end of lot and back to block.
Rifle carry back to start.
thang 2
Small hill at end of parking lot
Bear crawl up to top. 10 merkins
Crawl right two streps. 9 merkins
Bear crawl down. 8 merkins
Crawl left two steps. 7 merkins
Continue until 1.
tbang 3
Ring of fire. Merkins on blocks 10 rest hold planks
repeat with merkin count 5
return to flags for Mary
had plenty of time, 10 minutes of Mary. Kept moving the entire time.
Scissor kicks 30
Scissor kicks 30
heal touches 30
big boys 30
Superman’s 30
with coupon
box cutters 30
with coupon
leg lifts 30
plank jacks 30
Circle of Trust
COT on persistence. Finding your pace and being consistent. Never quoting or stopping always moving forward.
Shameless refusal to quit =
persistence
Naked Man Moleskin
Counting and exercising is hard, we learned that during Mary today. Lead to some good laughs.