McBeal asked me to Q at The Castle a few weeks ago and I was happy to make my first post there. Seeing I had about a month to do recon…I of course decided to wait till the last minute to visit the AO only to have the security guard turn me away on Sunday. Oh well- Q’s on the fly are more fun when you don’t know the AO too well. Luckily, The Castle has #coupons and the pax threw some weight up today.
Conditions- humid as hell
The Thang-
In the parking lot
SSH 10X IC
Burpees- 5
SSH 15X IC
Burpees- 10
SSH 20X IC
Burpees- 15
(promised the pax no more burpees today)
LBAC going forward, backwards, Raise the Roof, and Overhead Arm Clap to get the arms warmed up
Grab Blocks
Partner up-
Partner 1- 30 Squats with block; Partner 2 Air Chair;
Flap Jack
Rinse and Repeat with Reps of 25 and 20
Quick run around the parking lot
Partner 1- 25 Block Merkins; Partner 2- Low Plank
Flap Jack
Rinse and Repeat with Reps of 20 and 15
Quick run around the parking lot with Bear Crawl at the top of the hill mixed in
Partner 1- Overhead Press with Block- 30; Partner 2- LBAC
Flap Jack
Rinse and Repeat with reps of 25 and 20
Mary
Flutter Kicks- 30X IC
Russian Twists- 20X IC
LBC- 20X IC
BBS- 20X OYO
Mosey for jog through King’s Grant with 5 stops of 10 Hand Release Merkins, 15 Jump Squats, and 20 In and Outs- Total 50/75/100 and 1 mile run
Partner 1- 20 Block Merkins; Partner 2- Low Plank
Flap Jack
Rinse and Repeat with Reps of 15 and 10
And we are done.
COT led by McBeal
BOM led by Polo
Moleskin: Thanks for having me- great time and I’ll be back