7 Pax gathered in the #frozen Castle gloom to get better, Bricks and Blocks were added motivation for these Pax and work was done.
Conditions – 30 and clear, makes the blocks seem heavier…
F3 Disclaimer
COP – 20 x 3 ct SSH, 15 LBAC – seemed too easy so we headed to the #blockpile for Brick and Blocks. Started over – 15 LBAC – F WB “with bricks”, 15 RTR – WB, 15 LBAC-R WB. Mosey to KG drive – again WB for Kamikaze 20-20-20 WB – 20 Merkins, 20 Squats, 20 LBC’s as we headed to the Guard shack RWB (running with bricks) – stopping at the cul-de-sac for rinse and repeat – with a Special #shoutout to Grilz as we rolled by his house “with him in it”…Total of 100 each Merkins – Squats – LBC’s and the Pax are ready for #theblocks.
Round 1 – OHP with blocks 20 x 3 ct, Curls 20 x 3 ct, Slo-Low-Squats – with brick curls, x 10 using the blocks to measure proper depth #crowdpleaser. Block Press 20 x 3ct, Kamikaze Pull Over Press x 15, BBSU x 20 OYO, 4 Block Clock Incline Merkins, Slo count Merkin on the Block – rotate feet around the block for position 1-2-3-4. Followed by a PLM – Parking Lot Mosey.
Round 2 – Rinse and Repeat – OHP with blocks 20 x 3 cy, Curls 20 x 3, Slo-Low-Squats – with brick curls, x 10 using the blocks to measure proper depth #crowdpleaser. Block Press 20 x 3ct, Kamikaze Pull Over Press x 15, BBSU x 20 OYO, 4 Block Clock Incline Merkin, Slo count Merkin on the Block – rotate feet around the block for position 1-2-3-4 and DONE!
Solid work by the PAX
Announcements – HDHH at Bar None, Castle F3 Lunch – Casa Linda Thu at 1 PM, F3 Christmas Event – Thu night, and rumor of a F3 Bar Crawl – Sat at 4 PM starting at Bar None.
Prayer and out
Honor and a pleasure to lead this group this morning!
Kamizaze out.