• When: 2018-09-10
  • QIC: Kamikaze
  • The PAX: Special K "R", Turnpike, Katniss, Grilz, Freebird, Wham, Turncoat, Selfie, Quaker, Hugo "R", Kamikaze "RR"


Kamikaze SubstiQ #where’smyblock

11 PAX turned out for a Kamikaze led #cinderblock tour of #thecastle

Conditions – 76, swampy but clear

Disclaimer – followed by Cinder Block “CB” selection

COP – SSH 10 x 4 ct, 5 Burpees OYO, SSH 10 x 4 ct, 5 Burpees OYO, LBACF -15 x 4 ct, LBACR – 15 x 4 ct. Windmill x 20, Imperial Walker – 20 x 4 ct. Tricep Pullover x 10.

Cusack CB’s to KG Drive for the Kamikaze “20 x 20 x 20” – Merkins, LBC’s and Squats – running the Guard Shack Loop with 5 stops – 100 reps each and close to 1/2 mile. – PAX warmed up – Cusack CB’s to #thecastlehotbox.

Round 1 – wall squat with CB’s held out in front- 45 sec on, 15 sec rest – rinse and repeat x 3.

Round 2 – Cusack CB’s back to the circle – Overhead Press 20 x 4 ct, Curls 20 x 4 ct, Slow Squats with OHP x 10, Bench Press 20 x 4 ct, 20 LBC’s OYO, Kamikaze Pullover Press x 20, Flutter kicks with CB’s in Press Position 20 x 4 ct, Iron Cross V Up’s with CB – 15

Round 3 – CB Gorilla #whamwalk across parking lot – lean out with block, gorilla jump to block, overhead press and repeat. Return doing squats with block. Finish up with 10 Figure 8, OYO passing CB from hand to hand between legs.

Great to have Hugo back with us – workout 2, and speedy recovery for Toy – broken toe “working out with wife”, that is why we “work out with cinderblocks” – they are lighter…

Prayer and out.