06/12/2023 - The Citadel - Up and Over, Block by Block

AO: The Citadel

When: 06/12/2023

PAX:

Number of Pax: 4

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Squeaky Clean


Introduction

 Pre-Blast The Citadel 
 Monday, June 12th @ 0515 

It has been a few weeks since my last Q, to keep it simple bring your coupon, we will be on the hill.

There will be running.

Coupon ✅
Gloves ✅
Running shoes ✅

HC in the thread and I’ll see you in the morning.

 

Warm-O-Rama

Abe Vigoda 15
Imperial walkers 15
Tie fighters 10 F//B
Michael Phelps 15
Arm stretch 10 each 

The Thang

Run to hill with coupon. 
 
Up and over the hill completing each exercise then moving forward 10 steps alternating with murder bunnies and rifle carry. After moving forward, run back to the start at the bottom of the hill and back to where the coupons are to begin the next exercise. Repeat until all twenty are completed. 
 
20 No surrender 
19 Overhead press
18 Curls
17 Bent over rows
16 Irkins
15 Dips
14 Big boys 
13 Curl to press 
12 Pull throughs 
11 Dirkins
10 Chest press
9. Rocky balboa
8. Skull crushers
7. Squats
6. Thrusters 
5  Blockies 
4. Lion king
3. Triceps 
2. One handed merkin
1. Flutter kicks 

Circle of Trust

Knowing how busy everyone, but still reminding all to get involved and volunteer where needed. With your kids, in the community or at church, do what you can as time will pass and you can’t get those opportunities back.

Naked Man Moleskin

Great push by all, I need to do a better job fitting the workout in 45 minutes as I had to modify and remove the running back to the bottom of the hill around rep 14 or so.

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