07/08/2022 - The Citadel - The Handy Manny 1200

AO: The Citadel

When: 07/08/2022

PAX:

Number of Pax: 6

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥 PREBLAST- THE CITADEL – 7/8/22 5:15 🔥🛠🔥

@channel  If my calculations are correct, Friday will be my 1200th post!   Come out to THE CITADEL to help me celebrate!  Drop your HC in the thread below to kickstart your morning.  Bring those coupons and get ready to work.  Come get faster, get stronger, get better.  Come Get Some!  

On Wednesday, Puddles put out the call for a Q for Friday at the Citadel.  I had just Q’d Monday at the Citadel but grabbed the Friday Q anyways, only to realize that it was my 1200th Post on Friday.  My Q planning almost planned itself.  Let’s do 1200 rep partner exercise with 1200 meters of run built in.  I laid out the plan the night before to stay in the parking lot due to the 77% forecast of thunderstorms at 5am.  I arrived early to set up only to find the parking lot was closed off due to sealcoating.  Plus there was no rain and no site of rain.  So I shifted the workout to happen at the pavilion and had the run using the hill.

PAX started to roll in.  Met Fargo’s brother from Denver and kicked off the workout.

Welcome and Disclosure provided.

Onto WoR

 

Warm-O-Rama

Warm-up (IC)

  1. SSHs (30)
  2. Tappy Taps (15) 
  3. Imperial Walkers (15)
  4. Abe Vigodas (15)
  5. Arm Circles (10/10)

Mosey to the pavilion.

The Thang

Thang 1 – 1200’s

Between you and your partner – Perform 50 reps of each exercise, then run a lap up the side hill, down the north side, and back to the pavilion.  Rinse and Repeat 3 times for a total of 1200 reps and 1200 meter run.

  1. Hand Release Merkins
  2. Lion Kings
  3. Curl Press
  4. Dips
  5. Reverse Crunch
  6. Tall Coupon Bench Press
  7. Skull Crushers
  8. Bent Over Rows

Thang 2 – Wall Sits for 60 seconds

Mary (IC)

  1. Box Cutters (15)
  2. Flutter Kicks (20)
  3. LBCs (20)
  4. Pilates 100 (15)
  5. Hold Plank 30 seconds

 

Circle of Trust

CoR:  6 PAX including 1 FNG – Fargo’s brother from Denver

Announcements:  GrowRuck, FMSC, Golf

NoR:  Named the FNG “Twin Peaks” , but during coffeeteria realized we already have a “Twin Peaks” so renamed to “Liar Liar”

Closing Remarks and Prayers

Focus on the positives of the situation, not the negatives.

 

Naked Man Moleskin

Today’s workout was a burner.  However Fargo and his brother (Liar Liar) blazed the trail for us out in front.  Everyone crushed the workout today.  Nice work for this non-stop burner.  Afterwards, most made it to coffeeteria at SB where we met up with Toady.  During our discussions, Fargo points out that many of the items his brother was providing during the naming process were false as he was trying to falsely lead the naming crew toward a cool name.  We ended up calling Jared “Twin Peaks” as he liked to climb 14’s.  However, after review at coffeeteria we learned there was already a “Twin Peaks” so we officially renamed him “Liar Liar”.

I hope all enjoyed this workout.  As always, thanks for showing up and supporting me and each other.

Until next time.

Handy Manny

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