05/19/2020 - The Citadel - We’re Back
AO: The Citadel
When: 05/19/2020
PAX:
Number of Pax: 10
Pax Names: Fargo, Flo, Gaylord, Handy Manny, Rusty, Subway, Sweet Gherkins, Tonka, Zima,
DR Names:
Number of FNGS: 0
FNG Names: Rudy
QIC: Tonka and Rusty
Introduction
“We’re Back”
Arrival brought air fist, smiles and mumble chatter at a safe distance of 15’. 10 PAX showed, so we divided into 2 groups of 5. YHC and Rusty at the Q with Sweat Gherkins and Flo having our 6s.
Warm-O-Rama
Tonka’s Group
- Neck rolls left to right-IC 10
- Neck rolls right to left-IC 10
- Arm circles forward-IC 10
- Arm circles back-IC 10
- Toy Soldiers-IC 10
- Tappy Taps-IC 10
- SSH-IC 20
Rusty’s Group
Warmup
SSH x 20 IC
Mosey around the parking lot
Abe Vigota’s x 15 IC
Hamstring Stretch x 15 IC
The Thang
Tonka’s Group
Thang 1-Escalator-Pax lined up in church 1 per row of parking spaces
- 10 blockees- Apple turnover down/run back
- 10 blockees-20 romanian dead lift-Apple turnover down/run back
- 10 blockees-20 romanian dead lift-30 Chest Press-Apple turnover down/run back
- 10 blockees-20 romanian dead lift-30 Chest Press-40 Bonnie Blair’s each leg=1Apple turnover down/run back
- 10 blockees-20 romanian dead lift-30 Chest Press-40 Bonnie Blair’s each leg=1-50 Overhead Claps-Apple turnover down/run back
Thang 2-Superhero run (red light, green light)
Line Pax up all facing the cones which are 75-100 yards away. When Q yells the following PAX perform the exercise listed:
- Flash-Sprint
- Superman-Burpee
- Hulk-hulk smash (jump squat)
- Spider-Man- Spider-Man or Alligator Merkin
Mary- Manny Pacquiao Ab workout-Each exercise done for 15 sec no rest
V flutter kicks, V Scissor, V Crunch, Butt Raise, Leg Up Crunch, LBC with Knee Brush, Alternate 1 Arm Reach, Tri Left Crunch, Tri Middle Crunch, Tri Right Crunch, R to L Swivel, L to R Swivel, E2K Right, Right Ankle Tap, E2K Left, Left Ankle Tap, LBC Left Side, LBC Right Side, ½ American Hammer Left, ½ American Hammer Right, V Crunch
Rusty’s Group
Thang 1 – Tabata
40 seconds work / 20 seconds rest
3 sets per exercise
30 second rest between exercises
- Derkins (on coupon)
- Lunges
- Coupon Overhead Press
- Coupon Squats
- Coupon Curls
- Coupon Swings
- Burpees
- Big Boy Sit Ups
- Carolina Dry Docks
- Antonio Browns
6 MoM
Freddie Mercury’s x 20 IC
Pickle Pointers x 20 IC
Flutter Kicks x 15 IC
Scissor Kicks x 15 IC
Circle of Trust
“Be the change you wish to see in the world”-Gandhi
Everywhere we turn we are hearing that we are not going back to “normal”, or things are going to change and not be the way they were. For me I welcome this. Like many of you I began my F3 journey because I was wanted to change my normal. I wanted to be a better husband, father, member of my church, friend, son and brother. Our current situation may not be ideal or what I had in mind, but it is temporary. I am going to embrace the change, but most importantly do what I can to change the world I live in. No matter how big or small that change becomes.
Naked Man Moleskin
Thank you Rusty for stepping up and leading Flo, Rudy, Subway and Zima.
Sweet Gherkins professed his love for Crab Walks.
Handy Manny smoked us as usual.
Gaylord is confused at how Manny Pacquiao ever lost a fight.
Fargo’s F3 nickname to his name should be Usain Bolt.
YHC’s coupon left a knot on my hand in rep 1 of the first exercise back. Form was corrected.
It was great to be in the Gloom again.