01/04/2021 - The Citadel - Wheel of Misfortune with Burpees
AO: The Citadel
When: 01/04/2021
PAX:
Number of Pax: 19
Pax Names: Handy Manny, Judge Smails, Lawnmower, Million Dollar Baby, Milton, Motown, Nala, Paper Tiger, Powderpuff, Puddles, Rusty, S'mores, Serena, Sweeney Todd, Sweet Gherkins, Tonka, Trailer Park, Trickle, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Handy Manny
Introduction
🔥🛠🔥PREBLAST- THE CITADEL – 1/4/21 5:15🔥🛠🔥
@channel All right men, vacation is over. Time to get back to work. Before you jump back on your Zoom calls, get your head right and join YHC as we start our week off by getting after it. Bring your determination and grit. We will enhance our cardio, strength and endurance. Come get faster, get stronger, get better. Come Get Some! Coupons required. HC below.
Given that we had the Burpee Challenge going on, I wanted to create a workout that allowed PAX to knock out their 100 burpees during the workout. I modified a previous IPX challenge workout from last fall, the Wheel of Misfortune. I swapped out the thrusters and in it’s place inserted burpees and then shuffled up the stations and exercises to some degree. Now that the workout was set, I made sure I had my speaker, tunes and my cones ready to go for the early morning.
I arrived at The Citadel early and setup shop in the parking lot before heading back over to our meeting spot. It was a nice 24 degree morning, with little wind, but did provide for some spots of black ice, so warning was provided to the PAX before we got going. A large group started to circle up and it was Go Time.
Welcome and Disclaimer provided.
Onto WoR.
Warm-O-Rama
Warm-up (IC)
- SSH (30)
- Ab-Vigodas (10)
- Tappy Taps (15)
- Merkins (20) (On my down)
- Arm Circles (10/10)
- Prison Cell Squat Twists (10)
The Thang
Thang 1 – Wheel of Misfortune with Burpees
5 stations arranged in a circle with one cone in the middle. Counted off by 5’s. Each PAX runs a lap to start, returns to center of the circle, performs 10 burpees and then goes to their #cone and perform the exercise and then follows the below in a clockwise fashion.
- Run lap around parking lot (1/4 mile)
- In center do 10 burpees
- 25m rifle carry to first cone
- 1st cone do 25 Derkins
- 25m rifle carry to cone in middle
- 10 Burpees
- 25m rifle carry to 2nd cone
- 25 Curl Press
- 25m rifle carry back to cone in middle
- 10 Burpees
- 25m rifle carry to 3rd cone
- 25 Goblet Squats
- 25m rifle carry back to cone in middle
- 10 Burpees
- 25m rifle carry to 4th cone
- 25 Bent Over Rows
- 25m rifle carry back to cone in middle
- 10 Burpees
- 25m rifle carry to 5th cone
- 25 OH Tricep Extension
- 25m rifle carry back to cone in middle
- 10 Burpees
Rinse and repeat
At 5:53 everyone ran another lap and then circled up for Mary.
Mary (IC)
- Flutter Kicks until the 6 finished the lap (30)
- Outlaws (10/10)
- Pilates 100 (20)
Circle of Trust
CoR: 19 PAX Strong – No FNGs
Announcements: Burpee Challenge, Get on Q Sheet, Q Source starting up again
NoR
Prayer Requests: None
Closing and Prayers: Tomorrow Starts Today. Don’t put off things you want to accomplish if you really want to accomplish them. Write out what you want to accomplish, steps to make it happen and when you will complete and then hold yourself accountable or lean on these fine men to help you achieve your goals.
Prayers for all those suffering from the impacts of COVID and for our personal intentions.
Naked Man Moleskin
Today was not an easy BC. Due to the Burpee Challenge, my plan was to provide those participating a chance to knock out all 100 burpees during the workout, while also incorporating other exercises and getting in some cardio. Each completed round of the wheel offered up 60 burpees, so for those that got through 2 rounds they achieved 120 burpees for the day. Regardless of where each finished, all the PAX took on the challenge and performed like champions. Nice work men. See you out ITG soon.
Handy Manny