10 PAX made the choice to get better at #thecastle with the added bonus of #GSWK – #GetSwoleWithKamikaze
Conditions: 35, and clear
Disclaimer
COP – SSH 10 x 4 ct, 5 Burpees OYO, SSH 10 x 4 ct, 5 Burpees OYO, LBACF -10 x 4 ct, LBACR – 10 x 4 ct, Imperial Walker – 20 x 4 ct., 10 Merkins OYO, Calf Stretch followed by Cinder Block “CB” grab – nice selection set out for the PAX by the QIC and Hugo.
Cusak CB’s as Kamikaze goes off the reservation, does not do his Trademarked 20x20x20, and instead goes Nascar – Turns left – heading to Braddock Point – 1/10 of a mile.
At Braddock :
Trip 1 – Leave CB’s at corner – 5 Merkins at each Mailbox, 17 MB’s up Braddock, and return trip is 5 squats at each MB – 85 total each – 4/10 of a mile roundtrip on Braddock.
Trip 2 – With CB’s – 5 Overhead press x 17, with return trip 5 CB squats – 85 total each and another 4/10 mile roundtrip.
Trip 3 – With CB’s – 5 curls x 17 MB’s, with return trip 5 – KAMIKAZE Pullover Press #crowdpleaser x 17 MB’s – 85 total of each and another 4/10 mile round trip.
Return to KG Clubhouse – put the blocks away – covered almost 1.5 miles with 1 mile CB Cusak – Work was done!!
Announcements – Pub Crawl Sat. 11/8 starting at Bar None, F3 Christmas Party 11/14 from 6-9 PM, pot luck with signup, check twitter for further details.
Kamikaze