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. Shout out to Beaches who joined us from Clemson, in town for work training – glad to have him show and WORK!
Weather – a perfect 35 and clear
F3 legal Thing
COP – SSH 5 x 3 ct, 5 Burpees OYO, SSH 5 x 3 ct, 5 Burpees OYO, SSH 5 x 3 ct, 5 Burpees OYO. LBAC Forward 15 x 3 ct – RTR 15 x 3 ct, LBACR 15 x 3 ct.
Mosey to block pile for motivation selection = CB “Cinder Block”
Round 1 – Head to N. KG Drive for Kamikaze’s 20x20x20+5 as these PAX continue to get stronger so we are now doing 25-25-25– 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 125 each. Back to the Shovel Flag
Round 2 – CB OHP 20 x 3ct, Curls 20 x 3ct, Slo squats With Block 10, Overhead Pullover Press x 20, BBSI x 20 OYO, Flutter Kicks x 20 with block in Press position, Chest Press 20 x 3ct.
Round 3 – Mosey to the picnic tables – Tricep Dip x 20 – active rest – incline merkins x 15 OYO, followed by Tricep Dips x 15. Mosey to the Hot Box for 2 rounds of wall sit – with Active Rest – round of Decline Merkins – with feet on wall – Crowd Pleaser!
Round 4 – CB OHP 20 x 3ct, Curls 20 x 3ct, Slo squats With Block 10 – with HAMMER TIME improv – Another CROWD PLEASER, Overhead Pullover Press x 20, BBSI x 20 OYO, Flutter Kicks x 20 doing Chest Press position, Chest Press 20 x 3ct – and DONE!
Prayer and out.
Another great way to start your humpday – pushing the ROCK with the men of the Castle!
Kamikaze wheels up and out!