• When: 03/06/17
  • QIC: Kamikaze
  • The PAX: Lambchop, Beamer, Toy, Grilz, Bubs, Backstop, Fudd, Cherry Garcia, Turnpike, Special K "Respect", Bubbles, Kamikaze 'Respect"


Monday AM March Madness – F3 Castle Style

Nice even dozen PAX for the Monday AM Kamikaze Q

Perfect Weather – 48 and cloudy

Covered the F3 Legal stuff

COP – 3 count SSHx20, IW x 20, TTT x 15, LBAC-F x 20, LBAC-R x 20 – Mosey to the Cinder Block “CB” Pile for Block Selection. Head to KG Drive for 20x20x20 – Merkins, LBC’s, and Squats – right turn to Guard Shack with 20x20x20 at each Cul-de-sac (total of 5) for a nice warmup of 100 Merkins, 100 LBC’s and 100 Squats – plank for the six, return to the CB’s.

Round 1 – 3 count with – CB OHP x 25, Gobbler Squats x 20, Curls x 20, Overhead Pullover Press x 20 and BBSI x 20 OYO, followed by a Parking lot Mosey.

Round 2 – 3 count with – CB OHP x 20, Gobbler Squats x 20, Curls x 20, Overhead Pullover Press x 20 and BBSI x 20 OYO, followed by a Parking lot Mosey.

Round 3 – 3 count with – CB OHP x 20, Gobbler Squats x 20, Curls x 20, Overhead Pullover Press x 20 and BBSI x 20 OYO.

Mosey to the Pool Wall Area – 2 min wall sit x 2

Mosey to Picnic Tables for 3 ct Triceps Dip x 15 – active rest Squats x 20 – Followed by Triceps Dip x 10, back to the CB’s to finish with 3 ct OHP x 20, and Curls x 15 – and Done!

Announcements – April 1 – Mission Workout

Prayer and out

Work was done Men of the Castle, good start to the week!

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