12 PAX braved the chill and arrived at #TheCastle to get better. With LambChop in the Gloom early setting up stations, the PAX knew what was coming. LambChop spinning tunes from the Broadway musical Hamilton; however, was not expected. The PAX pushed through, became a bit more sophisticated and appreciated that LambChop’s playlist is different than Backstop’s. No Nickelback here!
Conditions – 39 and Chilly
Opened with the Disclaimer
The Thang:
- SSH *20 (LambChop Cadence)
Mosey to four-way stop for a 20, 20, 20 and 20. At each road (5 total) to the Guard Shack and back:
- 20 Merkins
- 20 LBCs
- 20 Squats
- 20 Clicks with Jump ropes.
Moseyed to the stations, and paired up.
7 stations with 2 exercises each – 45 seconds then 15 seconds rest:
- Tricep Extensions
- Curls
- Bobby Hurley
- Jump Rope
- Bent over row
- Kettle bell swing
- Merkins
- Bench press
- LBC’s
- Solo Iron Cross
- Mountain climbers
- Shoulder press
- Jump squat
- Burpees
Once the PAX knocked out all 7 stations, a mosey to picnic tables; Reps of 30-20-10.
- Tricep dips
- Incline Merkins
- Decline Merkins
Back to circle:
- Chaser LBCs
- Diamond Merkins
- Solo Iron Cross
- Wide-arm Merkins
COT: Counterama; Name-O-Rama, Announcements: #TheCastle AOQ transition, Friday November 2. Prayer, done.