08/24/2022 - The Citadel - X Marks the Spot
AO: The Citadel
When: 08/24/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Doback
Introduction
PREBLAST
THE CITADEL
8/23/22
5:15 AM
AOVQ
X marks the spot. And tomorrow AM, that spot is The Citadel. Bring your coupons, shoes for pavement and let’s get ready to dig deep. It’ll be full body so let’s be ready to work and get that Tuesday kicked off right. HC below. LFG!!
Warm-O-Rama
Motivators x 8
Abe Vigotas x 10
Quad Stretch AYO
Groin Stretch AYO
Calf Stretch AYO
Arm Circles x 10
The Thang
Thang 1
X Marks the Spot: The Citadel AO meets in a large parking lot. I wanted to utilize the parking lot to fullest. Looking at the site on an aerial, something about slapping a big “X” in the middle of it jumped out to me. So, that’s exactly what we did. We started in the middle of the parking lot. We transitioned to each corner using the method below. We did an exercise at each corner and then when we got back to the middle, completed another exercise with a coupon until each corner was completed.
Up to East Corner
Bear Crawl there
Dips x 25
Crawl Bear back
Curls x 25
Up to West Corner
Side Shuffle holding ankles “Monkey Shuffle”
Toe Touches x 25
Monkey Shuffle back
Coupon Squats x 25
Back to West Corner
Lunge
Carolina Dry Docks x 25
Reverse Lunge
Shoulder Press x 25
Back to East Corner
Cherry Pickers
Monkey Humpers x 25
Bernie Saunders
Chest Press x 25
Thang 2
Mosey to playground
Complete 15 pull-ups
Mosey to bridge
25 durkins
Mosey back to starting point
Mary
Flutter Kicks x 40
Heel Touches x 30
Fredie Mercuries x 30
Side Cruch x 25 (each side)
Circle of Trust
You won’t have a healthy relationship
with someone else, if you have a toxic
relationship with yourself.
If taking care of yourself means letting
someone down, then maybe sometimes
you gotta let someone down.
Naked Man Moleskin
An AOVQ is fun. Getting out and taking the opportunity to lead in front of a new group in somewhat unfamiliar territory.
But, you throw in a a mash of two familiar workouts, Monkey Humpers and Side Shuffle, to get the “Monkey Shuffle”, and what the eyes end up witnessing may end up being something that no eyes could ever be prepared for. Stay Puft totally crushed the new movement. A movement that could very well receive his namesake moving forward.