• When: 2021-07-14
  • QIC: McLovin
  • The PAX: Cesspool, Katniss, Wham!, Kamikaze (#DoubleRespect), Turncoat (#Respect), Wannabe (#Respect), High Stick (#DoubleRespect), McLovin


No Retreat at The Castle

8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was still feeling the effects of a trip to The Bull on Monday.  Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were ready willing and able to #PushTheRock.

 

Conditions – 75 and no breeze (perfect burpee weather)

 

Disclaimer

 

The Thang:

 

COP

 

SSH x 15 (IC)

Imperial Walker x 12 (IC)

Monkey Humpers x 12 (IC)

Slow Fast Merkins x 10 (IC)

 

Partner Up w/One Partner grabbing block

 

Mosey up the hill with stop at Tombee Lane

Partner 1 – 10 Perfect Merkins

Partner 2 – Hold Plank

Flapjack

 

Mosey down Kings Grant Drive with stop at Tuckahoe Court

Partner 1 – 10 Perfect Merkins

Partner 2 – Hold Plank

Flapjack

 

Mosey down Kings Grant Drive with stop at Tomotley Court

Partner 1 – 10 Perfect Merkins

Partner 2 – Hold Plank

Flapjack

 

Mosey down Kings Grant Drive with stop at West Tombee Lane

Partner 1 – 10 Perfect Merkins

Partner 2 – Hold Plank

Flapjack

 

Mosey down Kings Grant Drive with stop at Retreat Lane

 

No Retreat

 

Partner 1 – Mosey down and up Retreat Lane

Partner 2 – Overhead Press with Block x 25 (OYO)

Flapjack

Goblet Squats while waiting on Six

 

Partner 1 – Mosey down and up Retreat Lane

Partner 2 – Curls with Block x 30 (OYO)

Flapjack

Cusack while waiting on Six

 

Partner 1 – Mosey down and up Retreat Lane

Partner 2 – Blockees with Block x 10 (OYO)

Flapjack

 

 

Mosey down Kings Grant Drive with stop at West Tombee Lane

Partner 1 – 10 BBSU w/feet in blocks

Partner 2 – Hold Six Inches

Flapjack

 

Mosey down Kings Grant Drive with stop at Ravenwing Court

Partner 1 – 10 BBSU w/feet in blocks

Partner 2 – Hold Six Inches

Flapjack

 

Mosey down Kings Grant Drive with stop at Trimblestone Court

Partner 1 – 10 BBSU w/feet in blocks

Partner 2 – Hold Six Inches

Flapjack

 

Mosey down Kings Grant Drive with stop at Twickenham Court

Partner 1 – 10 BBSU w/feet in blocks

Partner 2 – Hold Six Inches

Flapjack

 

Mosey down Kings Grant Drive with stop at North Tombee Lane

Partner 1 – 10 BBSU w/feet in blocks

Partner 2 – Hold Six Inches

Flapjack

 

Two Column Mosey from North Tombee Lane to Clubhouse

 

Circle Up

 

Each PAX performs 20 rotations with jump rope while remaining PAX perform Chaser LBCs (OYO)

 

Each PAX performs 10 rotations with jump rope while remaining PAX perform Flutter Kicks (OYO)

 

COT/BOM – McLovin

 

Moleskin:

 

  • Plenty of upper body work, with some abs thrown in and put in over 2.0 miles running (including 3 hill repeats), and we #PushedTheRock this AM.
  • #LarryBirds were not in short supply this morning as Wannabe, Katniss, Cesspool and Wham! did their thing.

 

Aye!

 

McLovin

 

 

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