13 PAX turned out at #thecastle to GSWK – #Get Swole With Kamikaze
Conditions – 55, and clear
Disclaimer – followed by Cinder Block “CB” selection
COP – SSH 10 x 4 ct, 5 CB Burpees OYO, SSH 10 x 4 ct, 5 Squat Press with CB’s OYO, LBACF -15 x 4 ct, LBACR – 15 x 4 ct. RTR 15 x 4 ct, Imperial Walker – 20 x 4 ct.
Mosey to KG Drive for “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,
Mosey to #thecastlehotbox for 3 rounds of wall sits – head to the picnic tables for Triceps Press x 20, Step Ups 10 each Leg- Triceps Press x 15, Step Ups 5 each Leg, Triceps Press 10.
Back to the CB’s -Chest Press x 20, Pull over press x 15, Flutter kick with CB in Press Position x 20, Curls x 25, Overhead Press X 20, Slow Squat x 10. Rinse and repeat.
Finish out with the Gorilla Wham (with CB) across the parking lot – Reach out with block – gorilla walk – overhead press and repeat from 10 – 15 #crowdpleaser!
Announcements – Special K on the Wed Q followed by Friday passing of the shovel flag. Reminder for Mac and Cheese Drive for the mission.
Prayer and Out – asking for less hate and more F3 in the world.
Kamikaze out