12 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Contemplating his first post this week, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of Kings Grant this morning as they each were ready willing and able to #PushTheRock.
Conditions – 46 and clear (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Imperial Walker x 15 (IC)
SSH x 15 (IC)
Monkey Humpers x 12 (IC)
SSH x 12 (IC)
Slow/Fast Merkins x 10 (IC)
Flutter Kicks x 10 (IC)
LBCs x 10 (IC)
Flutter Kicks x 10 (IC)
LBCs x 10 (IC)
Flutter Kicks x 10 (IC)
LBCs x 10 (IC)
Pax grab 6 blocks, and head to Liberal Hill
Partner Up
Partner 1 – Curls with Blocks x 25 (OYO)
Partner 2 – Mosey up and down the hill.
Rinse/Repeat
Short Mosey to Intersection of Tombee/S. King Grant Drive
Partner Up
Partner 1 – Bonnie Blairs x 50
Partner 2 – Run around Tombee/S. King Grant Drive loop.
Flapjack
Flutter Kicks until six arrives.
Calf Raises x 15 (IC)
Jump Squats x 15 (OYO)
Squats x 20 (IC)
Pax form two lines and mosey down Tombee Lane.
Calf Raises x 15 (IC)
Jump Squats x 15 (OYO)
Squats x 20 (IC)
Pax form two lines and mosey down Tombee Lane to intersection of Tombee Lane/S. King Grant Drive loop.
Calf Raises x 10 (IC)
Jump Squats x 10 (OYO)
Squats x 10 (IC)
Pax form two lines and mosey down Tombee Lane to intersection of Tombee Lane/S. King Grant Drive loop.
Mosey to Base of Liberal Hill
Partner Up
Partner 1 – Burpee Block Jump Overs x 5 (OYO)
Partner 2 – Mosey up and down the hill.
Rinse/Repeat
Short Mosey Back to Clubhouse
Flutter Kicks x 25 (IC)
COT/BOM – McLovin
Moleskin:
- Nearly 2 Miles of running, some leg reps, a few burpees, and just the right amount of ab work.
- #LarryBirds were abundant this AM as Wham!, Katniss and Billy Bob did their thing.
- Continues to be outstanding to see how #TheCastle PAX are getting better and stronger #ISI
Aye!
McLovin