• When: 2019-08-26
  • QIC: Turncoat
  • The PAX: Turnpike, Special K, Wham, Free Bird, Katniss, Hugo,Lamb Chop

Dolphin shorts

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

  1. Uneven merkins on block
  2. Squats
  3. lbcs

Stop 2

  1. Overhead presses with block
  2. Lunges
  3. Floyd Mayweathers

Stop 3

  1. Curls with block
  2. Reverse lunges
  3. Iron crosses