5 pax braved the freezing temperature this morning to #getbetter at the last 2017 #TheCastle workout. Early this morning, YHC woke up to an e-mail that the scheduled Q was sick, so I jumped at the opportunity (and extra motivation to get out of the fartsack) to take the reigns.
COP:
- SSH x 20 IC
- Imperial Walkers x 20 IC
- Little Baby Arm Circles x 10 fwd, x 10 rev IC
- Keep arms up – Raise the Roof x 20 IC
- Keep -em up still – Overhead Arm Claps x 20 IC
Next grab a block, and head over to the part of the parking lot near the tennis courts and leave the blocks here. Mosey over to the picnic tables to start the circuit:
- At picnic tables – 20 Dips
- Run to blocks – 20 Curls
- Run to KG drive – 20 Merkins
- Run up the hill on S.KG – 20 Squats
Reverse the order of the above exercises and drop 1 rep, repeat x 5 (20, 19, 18, 17, 16 reps). This finished with 16 squats at the top of the hill. YHC said we were done with this set of exercises, so run back down to the bottom. Little fake – Bernie Sanders back up the big hill and do 15 squats at the top. After that, instead of continuing the same exercises, mosey back to the blocks for a little block work:
- Raise the roof – x 10 IC
- Tricep Extensions x 10 OYO
- Curls x 10 IC
- Chest Press x 10 IC
- Big Bipy Situps x 20 OYO
Rinse and Repeat.
Time’s almost up, go return the blocks to the block pile. Two minutes left so let’s finish strong. First some calf raises (x10 IC), just to make sure we’re keeping those legs strong, then finish with 2 sets of parking lot suicides.
Great work was done out there today by all. Many of the pax were off work today, so it took some extra motivation to leave the warm fartsack for the 30 degree gloom. Tclaps to those who made out regardless, always a great way to start the day.
Announcements:
- No Castle workout on Monday 1/1
- Bullvergence instead on 1/1 – Corner of Bull and Blossom – 6:30 and 7:30 am, go to one, or if you’re really looking to start the new year off with a bang, go to both!