• When: 2019-06-07
  • QIC: Selfie
  • The PAX: Katniss, Wannabe (R), Grillz, Special K(RR), Hugo(R), Wham, Bubbles, Selfie

Blocks Burpees and Hills

8 pax finished their week strong at The Castle this morning. McLovin and Freebird brought it on Monday and Wednesday this week, setting the bar high!



  • SSH x20 IC
  • Windmill x10 IC
  • Through The Tunnel x20 IC
  • Spider Merkins x10 IC
  • Little Baby Arm Circles x10 Fwd x10 Rev IC

Grab a block, Cusack out of the parking lot, up Liberal Hill to the 4-way stop sign.

Tombee Cross time – Run each road from the 4-way stop sign (N Tombee to Tombee Pl, South KG to Twickenham, Tombee to speed bump, down and up Liberal Hill) do 5 burpees at each stop then return to the 4-way for block work:

  • Overhead Press x10
  • Lawnmower pulls x10 (5 each arm)
  • Curls x 15
  • Chest Press x 20

After 1 circuit, circle up for intermission:

  • Slow-fast Squats x10 IC
  • Flutter kicks x30 IC
  • Iron Crosses x20 OYO

Repeat the Tombee Cross, return your blocks, COT, done

Great work guys, way to finish the week strong. Totals: 1.8 miles, 40 Burpees, 80 Overhead Press, 80 Lawnmower pulls, 120 curls, 160 chest presses.