8 PAX ultimately posted at #TheCastle for Backstop’s cardio beat down. We gave Lambchop credit as he drove the hood looking for us and finally caught us in the COT. Most mortals would have called it a morning and went for doughnuts, but Lambchop persevered.
Started with the Disclaimer, conditions 42 and nippy. The Thang:
Warm up:
- 20 Side straddle hops (IC)
- 5 Burpees (OYO)
- 20 Reverse arm circles (IC)
- 20 Raise the roof (IC)
- 20 Reverse little baby arm circles (IC)
Tennis court:
- Suicides, then jog around the tennis court
- Bear crawl suicide then jog around tennis court
- Side to side suicide then jog around tennis court
Hill exercises:
- Downhill incline merkin 10 reps
- Uphill Imperial Walker reps
- 10 countdown to 1 rep on both exercises
Bench workout:
- 20 Triceps dips (IC/OYO/WTH??) *2
- 20 Squats (OYO)
Liberal Hill:
- Suicides, Partner completes big boy sit ups, switch
- Broad jumps up the 1/2 way up the hill
- AYG Sprint’s up hill, then mosey to the COT:
COT:
- Wave of Merkins to 5
- 6 inches/90 degrees, Hello Dolly for last minute.
COT: Counterama; Name-O-Rama, Announcements, Prayer. Done.