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