8 PAX started their week off right by posting at #TheCastle. YHC tried to spin some age appropriate tunes, but between Pandora commercials and unlucky randomness, the Gloom was especially dark. With The Cure and Depeche Mode playing in the background, we got to work.
Conditions: 75, humid, but tolerable
- Through The Tunnel
- LBAC – F/R; Raise the Roof
- Various stretching
- Katniss Crunch
We moseyed to the Guard Shack, stopping at each cul-de-sac and performed 15 squats and 15 Monkey Humpers. All PAX appropriately lined up outside of Grilz’ house for the traditional Monkey Humper Salute!
Back at the COP, with Bricks, we performed the following:
- Shadow Boxing
- Tricep Extension
- LBAC – Forward
- Deltoid Raises
- Standing Butterfly
We moseyed to the four-way for speed work. In two groups of four, sprints were done from the four-way to the end of the island, and back. Round two was a half-island sprint. Wham! definitely has some closing speed.
Back to the COP, with blocks, we performed the following:
- Chest Press
- Kamikaze Pullover Press®
- Flutter Kicks
- Block carry around Whoville
- Luggage Carry R/L
Chaser LBC, Parking Lot Lap, Through the Tunnel. Done.
Always a pleasure Q’ing the PAX of #TheCastle. Honored to be part of this group.
Counterama, Name-O-Rama, Prayer.