04/30/2021 - The Citadel - Tribute Beatdown

AO: The Citadel

When: 04/30/2021

PAX:

Number of Pax: 14

Pax Names: Ball Boy, CVS, Dick Cheney, Five Hole, Handy Manny, Iced Tea, Larry the Cucumber, Nala, Puddles, Squeaky Clean, Thumb Drive, Toadstool, Trickle, Zima,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 4/30/21 5:15🔥🛠🔥

@channel Start your Friday off right by getting after it at THE CITADEL.  Bring your determination and grit.  Leave the coupons at home for this one.  We will  enhance our cardio, strength and endurance.  Come get faster, get stronger, get better.  Come Get Some!  HC below.

For this workout, I wanted to focus first on the legs and then on the upper body.  My plan was do some cardio, focus on the hill, visit my friend Iron Hulk before finishing off with some pull ups.  With the workout set, I made sure my speaker was charged and went to bed.  Morning came early with the alarm going off at 4:30.  I got ready and headed over to get setup.  I ran over to the hill and set up the cones.  By the time I got back to the car, cars were streaming in to the lot and PAX were starting to emerge from their steel shell with wheels.  Before I knew it, it was time to roll.

Welcome and Disclaimer provided.

Onto WoR

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Seal Claps (15)
  3. Goofballs (15)
  4. Tappy Taps (10)
  5. Imperial Walkers (10)
  6. Annies (15)

The Thang

Thang 1 – Indian Run 

Start at parking lot, Indian Run to Church parking lot and run to the base of the backside of the hill.

Thang 2 – Monkey Humper Sandwich 

  1. Burpees (5)
  2. Monkey Humpers (25)
  3. Burpees (5)

Thang 3 – Triple Nickel

5 Bonnie Blair’s (each leg = 1/2), Run up hill, 5 Prisoner Squats, Run down hill – Repeat 5 Times 

Thang 4 – Mount Citadel Lunge  Climb

Lunge Walk with OH Clap to top of hill, Run down the other side of hill.

Thang 4 – Iron Hulk

Merkin: OH Press (10:40)

Mosey to Playground 

Thang 5 – Up/Down All Around 

Round 1:  2 PAX at a time do 10 Pull-ups, while others do BBSUs (AMRAP).  Once PAX completes pull-ups, rotate.  Rinse and Repeat.  

2 PAX at a time do 5 Pull-ups, while others do Squats (AMRAP).  Once PAX completes pull-ups, rotate.  Rinse and Repeat.

Mosey back to flags.

Mary (IC)

  1. Outlaws (10/10)
  2. LBCs – high legs (20)
  3. Flutter Kicks (20)

Circle of Trust

CoR:  14 PAX

NoR:

Prayer Requests

Closing Comments and Prayer

Message was centered around living life to the fullest, make sure you surround yourself with those you love, and try to spend as much time around them for you don’t know when you or your loved one’s time is up.

Prayers offered up for those impacted by cancer and all those suffering, lost and trying to find their way in life.

Naked Man Moleskin

This workout was dedicated to my dad who would have turned 80 today.  Due to a sudden discovery of pancreatic cancer he was taken very quickly from us at the age of 76.  Life is short.  Make the most of it while you can and let those around you know how much you care about them.

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