We had a ready – willing and able group of 8 PAX Post to the Castle this AM for a Kamikaze Q of full body impact #focusonform.
Weather – 58 and clear
F3 legal Thing
COP – squats 20 x 3 ct, IW 20 x 3 ct, TTT 15 x 3 ct, SSH 10 x 3 count, 5 burpees OYO, SSH 10 x 3 ct, 10 burpees OYO.
Mosey to block pile for motivation selection = CB “Cinder Block”
Round 1 – Head to N. KG Drive for Kamikaze’s 20x20x20 – Merkins – Squats – LBC’s – right turn running to Guard Shack with stops at each cul-de-sac for a rinse and repeat – total of 5 stops 100 each. Back to the Shovel Flag
Round 2 – CB OHP 20 x 3ct, Curls 20 x 3ct, Squats With Block 20 x 3ct, Overhead Pullover Press x 20, BBSI x 20 OYO, Chest Press 20 x 3ct, Incline Slo-Merkin x 15. Mosey to the Hot Box for 3 rounds of wall sit – with two round of Decline Merkins – with feet on wall – Crowd Pleaser!
Round 3 – CB OHP 15 x 3ct, Curls 15 x 3ct, Squat Press With Block 10 x 3ct, Overhead Pullover Press 15 x 3ct, BBSI x 20 OYO, Chest Press 10 x 3ct, Flutter Kick with Block in Press Position 10 x 3ct #crowdpleaser, Incline Merkin x 10 – and DONE!
Announcements – Memorial Day workout at Bull – 0530
Prayer and out.
Another great way to start your Friday – pushing the ROCK with the men of the Castle!
Kamikaze wheels up!