• When: 2020-06-22
  • QIC: Kamikaze
  • The PAX: Katnis, Grilz, Quaker, Turnpike - R, HighStick - RR, Quarantine, WannaB - R, Selfie, Kamikaze


#JumpRope/BlockFest at The Castle

https://gph.is/g/Z212rJA

We started with 5 PAX at 0530 and by 0535 ended up with a total of 9 Pax choosing to get better in the gloom #WorkWasDone

Conditions – 75 and yes it is summer in Cola – it was HUMID…

Disclaimer

Round 1 – 30 Clicks with the Jump rope, 25 x 4 ct Block Chest Press, 25 x 4 ct Flutter Kicks, 10 Iron Crosses OYO, 25 – Kamikaze Pull Over Press TM, Butterfly Stretch, Straight Leg Stretch, Flat Arm Extension Stretch followed by 40 clicks with Jump Rope. Curls 25 x 4 ct – 40 Clicks, Overhead Press 25 x 4 ct – 40 Clicks, Triceps Extension 20 x 4 ct – 40 Clicks, 10 Slow Squats with Block – 40 Clicks – Right arm carry around Whoville – 40 Clicks, Left Arm Carry around Whoville – 40 Clicks, Overhead Carry around Whoville – 40 Clicks.

Round 2 – 25 x 4 ct Block Chest Press, 25 x 4 ct Flutter Kicks with Block, 10 V-Ups OYO, 25 – Kamikaze Pull Over Press TM, Butterfly Stretch, Straight Leg Stretch, Flat Arm Extension Stretch followed by 40 clicks with Jump Rope. Curls 25 x 4 ct – 40 Clicks, Overhead Press 25 x 4 ct – 40 Clicks, Triceps Extension 20 x 4 ct – 40 Clicks. Moved blocks to edge of parking lot for Gorilla Wham Blocks across the lot followed by 3 Lunges followed by Block Burpee back across. 40 Clicks.

Round 3 – Overhead carry blocks to retaining wall by Tennis Courts – 10 Step ups each leg – 15 Incline Merkins, 15 Triceps Dips – rinse and repeat with 10 – 10 – 10  followed by 5 – 5 -5. Overhead carry blocks to put up area while practicing social distancing. Finishing up with 50 Jump Rope clicks and done!

Announcements – Wham on Wed., and Katnis on Friday.

Prayer and out

Solid work be the Castle Pax this AM – glad to be a part of this Group!

Kamikaze out.

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