11 PAX gather in the gloom for a Kamikaze led land/sea assault on #thecastle, #getbetter, #getwetter
Weather – 78 and #soupy
F3 legal Thing
COP – SSH 3 ct x10, 5 Burpees OYO, SSH 3 ct x10, 5 Burpees OYO, LBAC-F x15, LBAC-R x15, TTT x10 3 ct.
Round 1 – Head to N. KG Drive for Kamikaze’s 20x20x20 – Merkins – LBC’s – Squats, right turn run to Guard Shack with stops at each cul-de-sac for a rinse and repeat – total of 5 stops 100 each. Back to the Shovel Flag
Mosey to block pile for motivation selection = CB “Cinder Block” – head to the Castle MOAT
Round 2 – Partner up – 5 rounds of land/sea – 1 swimming down and back -1 AMRAP with CB
- Freestyle swim / AMRAP CB Overhead Press
- Sidestroke / AMRAP CB Curls
- Breaststroke / AMRAP CB Bent Over Rows
- Backstroke / AMRAP CB Squats
- Overhead Block Carry in Pool / AMRAP Incline Merkins
Round 3 – Rinse and yes we were rinsed – and repeat
- Freestyle swim / AMRAP CB Overhead Press
- Sidestroke / AMRAP CB Curls
- Breaststroke / AMRAP CB Bent Over Rows
With time running out we stowed our blocks and huddled up
Moleskin:
• Continued use of the moat is a #crowdpleaser, working some different muscle groups
• Nice to see Slapshot back in the gloom
As always at #thecastle, solid work by the PAX this AM
Thoughts and Prayers to the family of our F3 Brother #Cheech.
Kamikaze