08/31/2020 - The Citadel - Tonka’s Payload of Pain-Kitchen Sink ITG Version

AO: The Citadel

When: 08/31/2020

PAX:

Number of Pax: 19

Pax Names: Clipper, Cobra Kai (Giggles 2.0), Corningstone, CVS, DJ Sump Pump, FICO, Giggles, Handy Manny, Harley, Hot Lips, Judge Smails, Party Boy, S'mores, Sosa, Sweet Gherkins, Thin Mints, Thumb Drive, Tonka, Twilight,

DR Names:

Number of FNGS: 2

FNG Names: FICO and Thin Mints

QIC: Tonka


Introduction

YHC knew keeping it simple was key today. Also wanted to ensure the mumble chat was active for a Monday. Promised to burn 450 calories without 1 step of running. No better way to accomplish this then to throw the kitchen sink at the PAX. Adjust for a couple of IPC exercises that we will be doing this week to get that practice in. Playlist was updated time to catch some ZZZZs.

Woke up with a couple of more HCs and it was good to see names that are newer or not your typical Citadel PAX. Arrived at the AO around 4:40 for some impromptu EC. Boxcutter was there warming up for his first BD post. After YHC planted his flags RC arrived. Little chat with the Q of BD to ensure we won’t cross paths. Informed him BC was a 0.0 event today, so we were good.

Upon my return our 2 FNGs were there, Giggles and Cobra Kai’s plane from Southeast Naperville touchdown and the rest of the PAX shuffled in. Circled up with a minute to spare, quick shout out to our FNGs and 5:15am hit the watch 5 core principles were stated and we began.

Warm-O-Rama

Full body beatdown requires you to warm up the full body.

  1. First up neck rolls that Sosa was happy to hear. Left to right and right to left each on YHC’s count of 10.
  2. Arm circle IC were next for 10. Newer PAX were looking at each other like what in the world did we just sign up for.
  3. Tappy Taps to warm up our legs and finally
  4. Motivators from 5.

PAX were instructed to grab their coupons and head to the church parking lot. Needed to utilize the space as we had a good size group.

The Thang

1 Thang with 40 something intervals-Kitchen Sink. Below are the intervals that all lasted 45 seconds apiece aside from the recover periods.

  1. Chest Press
  2. Skull Crushers
  3. Big Boys
  4. Merkins
  5. Curls
  6. Coupon Swings
  7. Burpees
  8. Recover
  9. Jungle Boy squat 2 spoon style
  10. RDL
  11. Reverse grip curl
  12. upright row
  13. burpees
  14. recover
  15. calf raise with coupon
  16. left arm coupon raise
  17. right arm coupon raise
  18. thrusters
  19. burpees <–Right about here is when the PAX stated they hated the lady that was calling the workout
  20. recover
  21. smurf jacks <–Typically these are regular SSH for YHC standing 5′ nothing.
  22. hand release-release merkin
  23. bear plank hold
  24. burpees
  25. blockees
  26. recover <–
  27. lion kings
  28. goblin squats
  29. john cusack hold <–Sweet Gherkins proposed playing “In Your Eyes” during this moment. YHC agrees.
  30. overhead press <—Here is where the PAX stated they hated YHC, which YHC agreed 100%
  31. blockees
  32. recover
  33. merkin
  34. lbcs
  35. bent over row
  36. hydraulics
  37. dive bomber merkin
  38. rocky balboa
  39. burpee
  40. blockee <–Cuss words were spoken here.
  41. curl
  42. dips
  43. bonnie blair
  44. burpee
  45. blockee
  46. RECOVER! <–Dehydration settled in

6 MOM-Manny Pacquiao ab work-Everything at :15 seconds

  1. V Flutter Kicks
  2. V Scissor
  3. V Crunch
  4. Butt Raise
  5. Leg Up Crunch
  6. Crunch Knee brush
  7. 1 arm reach
  8. tri left crunch
  9. tri crunch
  10. tri right crunch
  11. r to l swivel
  12. l to r swivel
  13. e2k left
  14. left ankle tap
  15. e2k right
  16. right ankle tap
  17. lbc right side
  18. lbc left side
  19. 1/2 american hammer left
  20. 1/2 american hammer right
  21. v crunch

Circle of Trust

Count-O-Rama 19!

Check Slack for Announcements

FNGS-FICO as he is a credit analyst. Bribes were offered to lift some credit scores. Thin Mints is an Eagle Scout

 

COT-Felt like speaking from the heart on this one. Didn’t want to get to sentimental and keep it simple. Reminded the PAX that getting out and accomplishing what we just did is quite possibly the hardest thing you will do today. So go attack the rest of the day and the week knowing what you just did with your brothers. Also touched on what F3 represents as a reminder for all but to introduce our wonderful organization for our newer PAX. Finally homework was given to get home and kiss your 2.0s and Ms.

Naked Man Moleskin

Hell yeah PAX of Citadel delivered! YHC has only been involved in F3 for 6 months, but to see and meet so many new PAX is awesome.

Clipper, Corningstone, Judge Smails YHC had yet to meet and it was great posting with you guys.

Had PAX from other AOs that YHC hadn’t posted with in a while-Giggles/Cobra Kai and DJ Sump Pump.

Harley, Party Boy, S’mores PAX that typically post at CIT, but its been a minute since YHC has been able to post with them. Great to see you guys again.

CVS, Hot Lips who are killing it in their journeys and YHC sees progress from you guys in the short time you have been with us.

Our most reliable posting PAX in Sosa and Handy Manny.

Twilight almost back from the IR.

Sweet Gherkins for having my 6.

Special Shout out to Thumbdrive. He HATES RUNNING. HATES IT. After the above beatdown he was getting in some EC laps in the church parking lot. Be like Thumbdrive and embrace what you hate. Awesome job man.

Welcome to the two FNGs-FICO and Thin Mints.

Great start to the day/week. Get some for IPC week 1 Naperville.

Tonka-Over and Out!

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