11 pax, including 1 FNG came to #theCastle this morning to get better. On twitter, our wonderful AO-Q voted to not do one of my favorites, running with bricks. YHC was happy to oblige, and no bricks were used during this workout.
Disclaimer
COP:
- SSH x 20 IC
- Through The Tunnel x 20 IC
- Imperial Walkers x 20 IC
- Little Baby Arm circles x 11 FWD IC (oops) x 10 REV
Station 1 – 3:00 intervals – 30 seconds exercise 15 second rest x 4
- Burpees
- Squats
- Lunges
Station 2 – Here comes the promised running with blocks! Partner up, grab 1 cinder block for each pair and head up to KG drive – facing towards the guard shack. 1 partner run the length of the first island and back, while other partner does an exercise. When running partner returns, switch places and repeat.
- Partner 1 run with cinder block, Partner 2 merkins.
- Partner 1 run down and back, Partner 2 overhead press with block
- Partner 1 run down, Bernie Sanders back, Partner 2 curls w/block
- Partner 1 karaoke down, run back, Partner 2 bent over rows w/block
Rinse and Repeat – then return blocks to the block pile and back to the parking lot.
Station 3 – there was not enough time on the clock to repeat the 3:00 intervals from station 1 so finish with 10 burpees OYO, followed by two sets of parking lot suicides.
#Tclaps to Turnpike for providing some music during the intervals. YHC was trying out a new interval app, but failed with the music.
Great work by all out there, welcome to Scott Shockley – FNG High Stick
Nameorama – no one seemed to be on top of their game for this FNG so it took a little while! He works for a billboard company, has climbed Mount Everest and was also a pole vaulter – hence High Stick, although Catch Hole was a close second.
Announcements:
- June 16 convergance at Brickpile – McLovin will be handing over the reigns as F3Columbia Nantan
- July 14 – The Castle is going to the mission – be there!