11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was fresh off of a week of vacation in Edisto (still feeling the residual effects of way too many beverages and pieces of bacon). Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were ready willing and able to #PushTheRock.
Conditions – 75 and no breeze (perfect burpee weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Imperial Walker x 15 (IC)
Monkey Humpers x 12 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Grab two blocks near Shovel Flag and head to S. Kings Grant Drive.
Indian Run with block (PAX in front runs with block until PAX from back of line reaches front and retrieves block) from Clubhouse to intersection of Kings Grant Drive & Trimblestone Court.
Circle Up at Trimblestone Court
Chaser LBCs x 27 (IC)
Flutter Kicks x 17 (IC)
Indian Run with block to intersection of Kings Grant Drive & West Tombee Lane.
Circle Up at West Tombee Lane
LBCs x 27 (IC)
Flutter Kicks x 17 (IC)
Indian Run from West Tombee Lane to intersection of Somerton Place & Retreat Lane
No Retreat from Retreat
Squats x 10 (OYO) at top of Retreat Lane
Mosey to bottom of Retreat Lane
Burpees x 5 (OYO)
Mosey back to top of Retreat Lane
AMRAP for 12 Minutes
Plank until six arrives
Indian Run with block from intersection of Retreat Lane & Somerton Place onto Kings Grant Drive
Circle Up at West Tombee Lane
Chaser LBCs x 27 (IC)
Flutter Kicks x 17 (IC)
Indian Run with block from West Tombee Lane to intersection of Kings Grant Drive & Trimblestone Court.
LBCs x 27 (IC)
Flutter Kicks x 17 (IC)
Indian Run with block from intersection of Kings Grant Drive & Trimblestone Court back to Shovel Flag.
Circle Up
Burpees x 5 (OYO)
Slow Fast Merkins x 10 (IC)
Monkey Humpers x 12 (IC)
Imperial Walker x 15 (IC)
SSH x 20 (IC)
Circle Ab Work
While PAX perform ab exercises below, each PAX will farmer’s carry two blocks around circle of PAX
Freddie Mercury x 20 (IC)
Flutter Kicks x 15 (IC)
Chaser LBCs x 25 (IC)
Flutter Kicks x 20 (IC)
Burpees x 5 (OYO)
COT/BOM – McLovin
Moleskin:
- Hill Repeats on Retreat was a #Crowdpleaser. 2 miles of running, lots of ab work and a not enough burpees. We did work.
- Special K, High Stick, Hugo and Wannabe continue to drink from the Fountain of Youth. The #RespectPosse gets after it.
- Continues to be outstanding to see how #TheCastle PAX are getting better and stronger with each workout.
Aye!
McLovin