12/14/2021 - The Citadel - upper body burner
AO: The Citadel
When: 12/14/2021
PAX:
Number of Pax: 8
Pax Names: Bob Ross, Handy Manny, Nala, One Bar, One Eye Willy, Puddles, Rusty, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Preblast CITADEL 12.14.2021 0515
We’ll have an upper body focus, but there will be plenty of movement to keep the heart rate up and calories burning.
Just HC in the thread and be ready to go at 5:15 sharp!
No Coupons required for this fun – just your HC.
Arrived to the AO a couple minutes after 5 – cool air, but no wind. Great day for a beatdown. Pax rolled in, at 5:15 the disclaimer and core principles of F3 were shared, and off we went.
Warm-O-Rama
10 SSH in Cadence
Mosey to Northwest corner of parking lot – 10 Tappy Taps in cadence
Mosey to Soutwest corner of parking lot – 20 Imperial walkers (not Abe Vigotas – sorry everyone!) in cadence
Mosey to Southeast corner of lot – 10 Arm Circles forward in cadence, 10 backward with palms up, in cadence
Mosey to Northeast corner of lot – 10 Abe Vigotas (yes, this time I got it right) in cedence
Mosey over to the pavilion
The Thang
Round 1 – Chest, Shoulders, and Tris
20 Decline Carolina Dry Docks on command
20 Derkins on command
20 Merkins on command
20 Irkins on command
20 dips
Line up and Rebel Run to the Playground
Round 2, Back, core and a little more
Split into two groups of 4 one pax from each group does 5 pullups while other hold plank, each pax gets 2 turns doing pullups. When all pax were finished, mosey over to the bridge over Eola.
Bear Crawl the bridge, and SSH when completed until the 6 arrives. – The bridge had a nice layer of frost, which was not the plan, so on the way back, lunge walk across the bridge, and SSH for the 6.
Mosey to the bridge by the creek – Crab walk the bridge, SSH until the 6 arrives
Return to the groups of 4 and repeat the pullups routine
Rebel Run to the pavilion
Thang 3 – Chest, Shoulders and Tris
Circle up by the pavilion and do 20 burpees on command (for Rusty who’s doing a bunch of burpees for completely stupid and udderly pointless reasons)
Get back to the tables and do
10 Irkins on command
10 Decline Dry Docks on Command
10 Derkins on command
10 Merkins on command
10 dips on command
10 dips on command – first 5 with right leg raised, 2nd 5 with left leg raised
Mosey on back to the flags
Mary:
20 flutter kicks in cadence
20 heel touches in cadence
20 swimmers in cadence
20 LBCs in cadence
10 LBCs on right side in cadence
10 LBCs on left side in cadence
Downward dog
Stretch each calf
Runners lunge right and left
Recover Recover
Circle of Trust
Short and sweet – I’ve been Qing probably a bit more than I like – seems like many of my posts are Qs (which may say more about the infrequency of my posting as well). If you haven’t Qd for a while, let’s get on the sheet – there is help if you’re struggling for ideas, seasoned pax, and site Qs are great places to look, and of course I’m happy to share what I’ve done and what I’ve learned.
Prayers were said – thank you for this fellowship where we get up and push each other to get better. Pax offered prayers up for Tiny Bubbles, Handy Manny’s mom, Rusty’s family, and Rusty’s coworker’s family. Prayers were also said for those dealing with the devastation and loss caused by recent tornados.
Naked Man Moleskin
Second what I saw in Wet Wipe’s recent backblast – F3 is free for men, however, there is a price – not a monetary price, but a peer led workout needs to have enough peers to lead. Reach out if you need to Co-Q a workout, or if you have questions, there is plenty of support to help get started.