03/08/2023 - The Citadel - Tour of The Citadel

AO: The Citadel

When: 03/08/2023

PAX:

Number of Pax: 13

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Squeaky Clean


Introduction

 The Citadel- Preblast 
Tuesday, March 7th 515am

Come out for an old school burner tomorrow.

Bring your running shoes, gloves and a head lamp if you got one.

Leave your coupon at home, we won’t need them, although you may wish we had used them by the time we’re done.

There will be running.

HC below and I’ll see you in the AM.
@channel

Warm-O-Rama

Tie fighters 20
Good mornings 20
Imperial walkers 20
Leg stretch left 10 center 10 right 10
High knees 20

The Thang

Run to pavilion  is rebel run 
Dips 30
Dirkins 30
Step ups 30
Squats 30
 
Rebel run to bridge
Bear crawl over 
Hand release merkins 25
Brady corn till 6 is in
 
Run to open field
Up hill 
Freddie mercury 30
Star sit-ups 30
American hammers 30
 
Run back to bridge
Bear crawl across 
 
Down hill after bridge
Plank ups 30 
Plank jacks 30
Mountain climbers 30
 
Prison run to parking lot
 
25 irkins on curb  
 
Run on trail.
 Sprint up hill race 2 at a time
Winner 8 burpees loser 10 burpees
Run back down 
Sprint up hill
Winner 8 burpees loser 10 burpees 
 
Run up back back of hill
 
Squat jumps 20
 
Run down side of hill
 
Run to ridge by parking lot. 
 
Bear crawl ladder with merkins
 
Rise and shines with 10 merkins each time
 
Run back to flag for Mary. 

Circle of Trust

Season of Lent is about sacrifice. We all sacrifice sleep and comfort to make it out in the gloom, but we need to continue that sacrifice at home, work and around the community, especially during this time of Lent. Setting an example for our family and friends on how to put others needs before yours and to push through challenges when stopping or avoiding the challenge all together is all to easy to accept.

Naked Man Moleskin

There are some fast PAX out there. Having a little competitive run was fun to see the speed and push of the PAX Tuesday at The Citadel.

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