04/25/2023 - The Citadel - Tour of The Citadel

AO: The Citadel

When: 04/25/2023

PAX:

Number of Pax: 9

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Squeaky Clean


Introduction

 Pre-blast 
 The Citadel 
???? Tuesday, April 25 @ 515 ????

Come on out for a full body bootcamp workout.

We will be on the move so leave your coupons at home.

Bring your running shoes, gloves and head light for the early part of the work out.

There will be running.

Drop your HC below and I’ll see you in the morning.

 

Warm-O-Rama

Four point squat 20
Michael Phelps 20
Good mornings 20
Tie fighters 20
Side straddle hop 20

The Thang

Indian run to side of hill on side of hill 
Shoulder taps 20
In out 20
Plank jack 20 
Two sets
 
Run up side of hill
 
Top of hill 
No surrender 20
Hand release murkins 20
 
Run to decent of back of hill
 
Bear crawl ladder. 
10 steps bear crawl (each arm = 1)
10 merkins 
10 mountain climbers 
9 steps bear crawl
9 merkins
9 mountain climbers
To 1 each
 
Meet at bottom of hill. 
 
Partner run to trail blocks
One partner does 2 burpees other runs ahead. Switch when caught. 
At trail blocks 
Irkins 20
Squat 20
Dips 20
Repeat 2 times 
 
Six run to HS softball field 
Partner up. 
Race around bases
Winner = 8 burpees 
Loser = 10 burpees 
Second race winners find winners losers find losers. Same rules
 
Prisoner Indian run back to flag. 
 
Mary 

Circle of Trust

Knowing many of us are focused on goals, projects and accomplishments, remember to enjoy being spontaneous and enjoying the moment. Especially if you have kids, they grow so fast and as they need to see you working on a project or goal, stop and spend time with them and show them that they are just as it more important than that project or goal you are working on.

Naked Man Moleskin

great effort by all. Hope they enjoy the workout.

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