• When: 2018-03-07
  • QIC: Grilz
  • The PAX: Special K (respect), Kamikaze (respect), Turnpike, Toy, Katniss, Turncoat, Fudd (respect) and Grilz


Grilz Balanced Beatdown at #TheCastle

Temp:  cool and damp

Disclaimer and Tha Thang:

  • SSH X 25
  • LBAC forward x 20 backward x 20
  • Raise the roof x 20
  • Calf stretch 30 sec each leg
  • Through the tunnel x 20

Get Blocks:

  • Shoulder press X 20 ( in cadence)
  • Jump rope 30 sec
  • Curls X 20 ( in cadence)
  • Jump rope 30 sec
  • Bent over row x 20 (in cadence)
  • Jump rope 30 sec
  • Deltoid raise X 20 ( in cadence)

4 corners:

  • Corner 1 hello dollies x 25
  • Broad jump to next corner
  • Corner 2 Merkins x 25
  • Bear crawl to next corner
  • Corner 3 iron cross x 25
  • High knees to next corner
  • Corner 4 Carolina dry dock x 25

Take a lap to top of hill for 10 Burpees and back to circle

Blocks :

  • Shoulder press X 20 ( in cadence)
  • Jump rope
  • Curls X 20 ( in cadence)
  • Jump rope
  • Bent over rows x 20
  • Jump rope
  • Deltoid raise X 20 ( in cadence)

4 corners again reps of 15

Back to C.O.P.

Mary:

  • Russian twists x 20
  • Flutters x 20
  • BBSU x 20 OYO
  • Jump rope x3 sets 30 sec each

Announcements:

  1. Happy hour tonight @ Bar None
  2. Palmetto Place event at Craft  and Draft March 15th.  Check twitter for time.