01/30/2023 - The Citadel - The first International chest day of 2023 WAGMI
AO: The Citadel
When: 01/30/2023
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bronco
Introduction
Preblast Monday 1-30 The Citadel 5:15am Bootcamp @channel Get ready brahs for F3 Naperville’s first official international chest day of 2023. That may or may not be correct, but that’s not important. What’s important is I’m going to teach you what it feels like to put your muscles into a state where they have to respond to the trauma they just went through… Respond by getting better, bigger, stronger! Yep, one of my favorite and most possibly most overused nouns, HYPERTROPHY!
Expect a no running, chest, tri’s, and shoulders routine that will leave us floored quite literally.
Dress for the weather, with gloves for cold ground. Shoes for reps.
No running
Bring yer coupon
We stay together
Modify where needed, but work when we are working.
HC for international chest day trauma!
Warm-O-Rama
30 sec work
10 sec rest
4 exercises, 3 rounds
Arm circles R/F/R
Mountain climbers OMC/OMC/OMC
coupon press OMUP/OMUP/OMUP
Burpees OMDn/OMDn/AMRAP
The Thang
4 cycles
30-sec work
10-sec rest
3 exercises 4 rounds
Rep Ierkin/Tri ext/Tri ext/Irkin
Stretch
Chop. Ierkin/Tri ext/Irkin/Tri ext
Stretch
Neg Ierkin/Tri ext/burpee/burpee
3 exercises 4 rounds
Merkin stairway feet/std/hand/knees
Blockee OMDn/OMDn/OMDn/OMDn
Swimmers press OMUp/OMUp/OMUp/OMUp
3 exercises 4 rounds
Burpee OMDn/OMDn/OMDn/AMRAP
farmers hold Hold/Hold/Hold/Hold/
Shoulder taps OMC/OMC/OMC/OMC
The finisher
2 movements 3 exercises 6 rounds
Hand release merkin OMC/OMC/OMC/OMC/OMC/OMC
Wide merkin neg Pos/Burpee/Neg/Pos/Burpee/Neg
Circle of Trust
I didn’t prepare anything. need to start. it’s cold so I kept it quick, Remember the days that suck getting up, when it’s cold and shi**y out like today, it makes the nice days in the future that much sweeter.
Naked Man Moleskin
I added a bunch of burpees to the routine to keep us warm (-5). However, no one seemed thankful for my modification in my concern for their warmth… go figure.
Stay puft needs to glove up properly.
It was quiet and pax lost the ability to count several sets… that actually makes me happy. But for one of my chest-only workouts, it was surprisingly challenging. I know pax will be feeling this a few days from now.