8 PAX chose to get better at #thecastle this morning – saying goodbye to Daylight Savings Time with Cinder Blocks.
Weather – 38 and clear
Disclaimer
Warmup – Through the tunnel x 15 – Windmill X 10 – Calve Stretching on curb – Block “CB”/Brick Selection and the fun began.
Round 1 – 20 x 20 x 20TM Merkins/Squats /LBC’s – right turn and same at each cul-de-sac as we head to the Guard shack and back – 4/10 mile and 100 – Merkins, Squats, LBC’s with 5 Monkey Humpers thrown in at the home of a Fartsacked PAX on the route. Finish with leg stretches and back to the circle.
Round 2 – collect CB’s – head to the hot box for wall sit CB curls 25 x 4 ct, wall sit CB Swing x 20, wall sit CB Overhead press x 20, wall sit with no block, finish up with wall sit CB curls 20 x 4 ct.
Round 3 – CB carry and head to picnic tables for Tricep dips 15 x 4 ct, Incline Merkins – 10 x 4 count, Tricep Dips 10 x 4 ct – Merkins 5 x 4 ct, tricep dips 5 x 4 count.
Round 4 – CB carry back to circle for – CB Bench Press 30 x 4 ct, Kamikaze PressTM x 15, 20 LBC’s OYO, 25 Flutter Kicks with CB in Press position, 15 Kamikaze V-UpsTM with CB’s.
Return the gear, announcements – Wham on Wed and Turnpike Birthday Q on Friday. Prayer request for Rob Kriegshaber – tennis friend of Kamikaze – undergoing treatment for Hodgkins.
Prayer and out!
Always a great way to start the morning pushing ourselves at The Castle!