8 PAX arrived at The Castle at 5:30 a.m. to a nice breeze and temps in the low 70s
Opened with the Disclaimer then onto exercises
Warm up
Side straddle hop (20 in cadence)
Through the tunnel (10 in cadence)
Downward dog (oyo)
Side stretch to right (oyo)
Side stretch to left (oyo)
Little baby arm circles (20 in cadence)
the quad stretch (oyo)
The windmill (15 in cadence)
The Ditty
The rest of the workout was a mile run with 5 stops. At each stop there were 3 exercises completed in groups. The exercises were timed at 1 min 20 seconds each.
Stop 1
- Uneven merkins on block
- Squats
- lbcs
Stop 2
- Overhead presses with block
- Lunges
- Floyd Mayweathers
Stop 3
- Curls with block
- Reverse lunges
- Iron crosses