10 PAX arrived at #TheCastle energized by Daylight Savings to get better. We called an audible to allow for some recovery time to our scheduled Q, who finished the GoRuck Light this weekend. Congrats. Kotters to Special K for getting after it this morning.
Conditions – 58 and extra gloomy
Opened with the Disclaimer
The Thang:
Turnpike: Warm-up
SSH *20 (IC)
Through the Tunnel *20 (IC)
Little Baby Arm Circles – Forward *15 (IC)
Little Baby Arm Circles – Backward *15 (IC)
Raise the Roof *15 (IC)
Flutter Kicks *20 (IC)
Butt Kicks *20 (IC)
Eldrick: BLIMPS (Glad he left the Chicken Peckers back with Hammer)
Burpees *10
Lunges *20
Imperial Walker *20
Merkins *30
Plank Jacks *40
Squats *50
Wham!:
Mosey to Liberal Hill – Backwards Bear Crawl to 1st driveway
Lunge Walk to start of 2nd driveway
Broad Jump to end of 2nd driveway
Bear Crawl to stop sign
Freebird:
Burpees *5
Mosey to intersection – Squats *15
Fast mosey to cul-de-sac – Burpees *5
Mosey back to intersection – Squats *15
Mosey back to stop sign
Katniss:
Chaser LBCs *25
Solo Iron Cross *15
Backstop:
Mosey to picnic tables – Dips *15, Partner Merkins *15, Dips *15
Bubbles:
Modified Dora: Partner one runs the island, Partner two starts Merkins *50, BBSU *75, Flutter Kicks *100. Ended with Plank – Intervals of Right/Left Arm up, Right/Left Leg up
Kamikaze:
Jump rope * 1 minute, rest 30 seconds, repeat
Special K:
SSH *25, Freddie Mercury *25, repeat
Turncoat:
Mosey around the Parking lot, Wave of Merkins to 3
COT, BOM
Announcements: Mac&Cheese needed for OGM – looking for 600-1500 boxes by November 14 for Thanksgiving Meals. Bring to workout or give cash on Wednesday, November 8 for purchase. Cheech Memorial 10k Saturday, November 11.