• When: 2019-11-18
  • QIC: Turncoat
  • The PAX: Turnpike, Wham!, Free Bird, Katniss, Wannabe, Toy, Ball Boy, OBC, High Stick


6 Minutes

10 PAX arrived at The Castle at 5:30 a.m. to an overcast (extra gloom) 45 degree a.m.

Opened with the Disclaimer then onto exercises

Warm up

Side straddle hop (20 in cadence)

Through the tunnel (20 in cadence)

Little baby arm circles (20 in cadence)

The quad stretch (oyo)

LBCs (20 in cadence)

Zen minute (including Downward Dog, Stretch ala Hello Dolly!, and spine expansion)

Grabbed blocks and headed to the four way

Circuit Training Set 1 (3 exercises 1 minute each, 10 second rest between) x 2

Mountain climbers on steroids

One leg deadlifts

Curls with coupon

Jogged to guard gate and back (10 burpees at gate)

Circuit Training Set 2 (3 exercises 1 minute each, 10 second rest between) x 2

Speed skaters

Coupon squats

Diamond merkins

(Ran up the hill, 5 burpees, moseyed back down) x 2

Circuit Training Set 3 (3 exercises 1 minute each, 10 second rest between) x 2

Plank jacks

Low plank

Chest press with coupon

COT: 2nd F lunch at Tavern 77 this Friday, closing prayer