It’s beginning to look allot like Christmas in the Castle as 7 PAX made it out of the #fartsack to #getbetter with the Castle Christmas lights shining the way.
Conditions – 55 and clear, under a #fridayfullmoon
Disclaimer
COT – all to 3 ct – 20 SSH – 5 burpees, – 20 LBAC-F, 20 RTR, 20 LBAC-R – 5 Burpees, 20 TTT. Mosey to the block pile for #motivation selection.
Block Work Rd 1 – 3 count IC with CB OHP x 20, Curls x 20, Kamikaze Pullover Press x 20, Chest Press x 20, Flutter kicks with block in Chest press position x 20, Slo squats With Block “SWB”x 20
Mosey to KG Drive for Kamikaze’s 20x20x20 – Merkins, LBC’s, and Squats – right turn to Guard Shack with 20x20x20 at each Cul-de-sac (total of 100 Merkins, 100 LBC’s and 100 Squats).
Block Work Rd 2 – 3 count IC with CB OHP x 20, Curls x 20, Kamikaze Pullover Press x 20, Chest Press x 20, Flutter kicks with block in Chest press position x 20, Slo squats With Block “SWB”x 20.
Parking lot mosey
Block Work Rd 3 – 3 count IC with CB OHP x 20, Curls x 20, Kamikaze Pullover Press x 20, Chest Press x 20, Flutter kicks with block in Chest press position x 20, Slo squats With Block “SWB”x 20 – modified with up move holding block out at 90 degrees, #crowdpleaser.
Block Work Rd 4 – Gorilla Wham with block – gorilla walk block out – overhead press – repeat x 10 – #crowdpleaser.
Finished with standing lat pulls with block left and right hand x 20 and perhaps a new favorite – #blockclockmerkin – incline merkin on block moving feet to 15 – 30 – 45 – 60 position with merkin at each rotation.
Announcements – reminder for the mac and cheese need at the mission, HDHH, and EH for those we are missing in the gloom.
Prayer and out
WORK WAS DONE!!
Kamikaze