02/28/2020 - The Citadel - Triple Check and Triple Dime at The Citadel
AO: The Citadel
When: 02/28/2020
PAX:
Number of Pax: 13
Pax Names: Captain Underpants, Chop Shop, Fargo, Flo, Handy Manny, Mr. Hankey, Party Boy, RoachCoach, Rusty, SoccerMom, Tonka, Twilight,
DR Names:
Number of FNGS: 1
FNG Names: Squeaky Clean
QIC: Chop Shop
Introduction
2/28 0515
The Citadel
QIC – Chop Shop
13 PAX:
Captian Underpants, Chop Shop, Fargo, Flo, Handy Manny, Mr. Hankey, Party Boy, Roach Coach, Soccer Mom, Rusty, Squeaky Clean, Tonka, Twilight
20 degrees, feels like 10
Warm-O-Rama
SSH x 20
Abe Vigodas x 20
Good mornings x 20
Imperial Walkers x20Triple check
Divide in to groups of 3. partner 1 runs a lap, partner 2 holds peoples chair, Parnter 3 holds plank. When partner 1 returns they hold plank, partner 2 runs, parnter 3 holds people chair. Switch again when partner 2 returns. Repeat until all PAX run 3 laps
The Thang
Mosey to the shelter
Triple Dime “like triple nickle, but different”
PAX performs 10 dips then Bear crawls to the bleachers does 10 dips and bear crawls back…..repeat x 3
Mosey down the path
PAX performs 10 Hand Release Merkins then runs backwards does 10 Hand Release Merkins and backwards runs back…..repeat x 3
Mosey to the playground
PAX performs 10 pullups then runs to the circle does 10 squats and runs back…..repeat x 3
Mosey to the parking lot
PAX performs big boy sitipsdips then crabwalks across the lot does 10 big boy situps and crabwalks back…..repeat x 3
Mosey back to the flag
6MoM
LBCs x 20
Annie’s x 20
American Hammers x 20
Circle of Trust
Keep at it, keep braving the elements and Q as much as you can
Prayers for the family of Rusty’s Brother In Law
Naked Man Moleskin
Nothing beats the cold like constantly moving. I tried to keep the pulse and temps up for the entire workout.
AAR room for improvement:
1. Too much Crabwalks – Noted, more will be added. Thanks Fargo
2. Low volume on the directions and cadence – yep I am a quiet guy. I guess I will just have to start yelling at you all like Coldcuts
3. The mulch around the pullups was janky – When we start making rake flags to go with the shovel flags, I will be sure to have a nice manicured AO for Roach Coach. Until then I will warn PAX of areaa with bad footing.
Peace –
Chop Shop