• When: 2018-10-05
  • QIC: Grilz
  • The PAX: Turnpike, Wham!, Selfie, Freebird, Turncoat, High Stick (#Double Respect), Kamikaze (#Double Respect), Lambchop, Quaker, Hugo (#Respect), Grilz,


Friday Fun at The Castle

Conditions – 73 and Balmy

Opened with the Disclaimer.

Warm-up:

  • SSH x 20
  • LBSC x 10 forward and x 10 backwards
  • Slow fast merkin x 10
  • Calf stretch 20 count
  • BBSU x 20

 

Count off 1 and 2 – 1 gets rifles and 2 get blocks

Rifle (R) / Blocks (B)

  • R: Up and over. 30. B: Curls
  • R: BBSU. 20. B: Goblet Squats
  • R: Kayak. 15. B: Shoulder press
  • R: One-arm Deltoid raise. 10. B: Lawn mowers

Get Jump rope and circle up around center island.

  • Jump rope 60 clicks

Dirty McDeuce:  4 rounds of 3 exercises 12 reps each

  • Squats x12
  • Merkins x 12
  • Russian Twists x 12

Rinse and repeat x 4

Mosey to picnic tables

  • Squats x 20
  • Dips x 15
  • Incline Merkins x 10

Rinse and repeat

Back to center island for 60 clicks on jump rope

Return to blocks and rifles. Switch sides and repeat block and rifle exercises from above.

6 minutes of Mary

  • Pulse ups x 20
  • Flutters x 20
  • Russian Twists x 20
  • In and outs x 20
  • Modified Chaser LBC x 10 each side

Thanks to all the Pax that came out! Great way to start the weekend.

COT: Counterama; Name-O-Rama, Announcements, Prayer, done.