10 Pax made the right choice at #theCastle, with a back porch workout #stayingdryatthecastle
Conditions – 42 degrees and raining, but not on us.
The warmup – collect CB’s and Bricks, set up concierge like by the early arrivals, apologies to Turncoat who was the last to show = heaviest CB, and somehow we did not have his bricks set up. SSH 3 ct x 20, TTT 3 ct x20, LBAC-F with bricks “WB” 3 ct x 20, RTR – WB 3 ct x 20, LBAC-R, WB 3 ct x 20, Butterfly WB 3 ct x 20, Straight arm raise WB 2 ct x 20.
Round 1 – Cusack CB’s to KG Clubhouse back Porch “High and Dry” portion of the workout – started with Flutter Kicks with CB in Press position 3ct x 20, Chest Press 3ct x 25 (crowd pleaser), 20 LBC’s OYO, Kamikaze Pullover Press TM x 15, 20 LBC’s OYO, Kamikaze-Slo V-ups with CB TM , Box Cutter x 10 with CB in Press Position, 20 LBC’s OYO.
Round 2 – Left arm carry CB’s around pool – change to Right arm carry. Head to the “Hotbox” for wall sit with CB, followed by Wall sit with CB-curls 3ct x 20, followed by final Wall sit with CB-curls 3ct x 20 (def. crowd pleaser). As the downpour continued – back to the porch.
Round 3 – Flutter Kicks with CB in Press position 3ct x 20, Chest Press 3ct x 25, 20 LBC’s OYO, Kamikaze Pullover Press TM x 15, 20 LBC’s OYO, Kamikaze-Gorilla walk with CB-Merkin TM down and back on the back porch – around 18 total, Box Cutter x 10 with CB in Press Position, 20 LBC’s OYO, Kamikaze-Slo V-ups with CB TM and done, return gear in the rain.
Announcements – Reminder to contribute to the Mac and Cheese collection for OGM.
Prayer and out
Always a pleasure to lead this dedicated group at #thecastle