11 PAX arrived at #TheCastle for a Nickelback rinse and repeat and repeat and repeat and repeat suckfest courtesy of Backstop. The upside is that ‘We’ll all stay skinny ’cause we just won’t eat’
Conditions – 57 and perfect
Opened with the Disclaimer
The Thang:
SSH * 15 (IC)
Burpees * 10 (OYO)
High Knees * 15 (IC)
Slow Fast Merkin * 10 (IC)
Little Baby Arm Circles – Forward * 15 (IC)
Little Baby Arm Circles – Backward * 15 (IC)
Raise the Roof * 15 (IC)
Helicopter Squats * 15 (IC)
Burpees * 10 (OYO)
Three stations seven-minute workout
Station 1
15 Burpees
25 Squats
15 Box Jumps
Rinse/Repeat for 6 minutes; Plank last minute
Station 2
20 V-ups
20 Squats
20 High Knees
Rinse/Repeat for 6 minutes; Plank last minute
Station 3
10 Merkins
15 Standing Lunges each leg
20 Mountain Climbers
Rinse/Repeat for 6 minutes; Plank last minute
2 sets of AYG sprints up Liberal Hill
1 Bernie Sanders
3 sets of SSH
Partner exercise
Two sets of Merkins with a clap with partner *15
Two sets of Squats leaning back with a toe touch *15
‘Hey hey I wanna be a rockstar’
COT: Counterama; Name-O-Rama, Announcements, Prayer. Done.