5 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was fresh off of a few days with the family in Boston (still feeling the residual effects of way too much beer and seafood). Once the clock struck 5:30 AM sharp, the PAX got better on the streets of Kings Grant as they each were ready willing and able to #PushTheRock.
Conditions – 71 Degrees and no breeze (perfect burpee weather)
Disclaimer
The Thang:
COP
B – Bench Press w/Block x 10 (OYO)
O – Overhead Press w/Block x 10 (IC)
S – SSH x 20 (IC)
T – Thigh rub sit ups x 10 (OYO)
O – Outlaw x 10 (IC) w/2 rounds (one left and one right)
N – Nolan Ryan x 10 (IC) w/2 rounds (one left handed and one right handed)
Mosey from Clubhouse onto S. Kings Grant Drive
Circle Up at Tombee Court
Monkey Humpers x 10 (IC)
Hand Release Merkins x 5 (OYO)
Calf Raises x 10 (IC)
Hand Release Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Hand Release Merkins x 5 (OYO)
Calf Raises x 10 (IC)
Hand Release Burpees x 5 (OYO)
Mosey from Tombee Court to intersection of Somerton & Retreat
McBull
LBCs x 15 (IC)
Squats x 12 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Mosey to bottom of Retreat
Mosey back to top of Retreat (#Crowdpleaser)
Rinse/Repeat x 3
Indian Run from intersection of Retreat/Somerton onto S. Kings Grant Drive back to Clubhouse.
Pax in back performs one hand release burpee before running to front of line.
Made four stops along the way.
Stops 1 & 2:
Alternating Heel Taps x 15 (IC)
Flutter Kicks x 15 (IC)
Stops 3 & 4:
Jump Lunges x 10 (5 each leg) (OYO)
Monkey Humpers x 10 (IC)
Return to Shovel Flag
Bench Press w/Block x 10 (IC)
Overhead Press w/Block x 10 (IC)
Goblet Squat w/Block x 10 (IC)
COT/BOM – McLovin
Moleskin:
- Pax made the #DailyDownPainment this AM with upper body work, leg work and some ab work as well. Couple that with slightly over 2 miles of running (including 3 hill repeats), and we #PushedTheRock this AM.
- #LarryBirds were not in short supply this morning as Katniss and Wham! did their thing. Both of these dudes looked like world class athletes out in the #Gloom this AM.
- T-Claps to Grillz for standing in for the AOQ who is away on vacation. Seeing that he is the original AOQ of #TheCastle and a true OG, Grillz hopped back on the leadership bike with no problem.
- T-Claps to Special K who continues to lead by example. Special K is 59 and looks like he’s 39. More importantly, he puts in work in the #Gloom like he’s 29. Thank you brother for giving us all a glimpse into what the fountain of youth looks like.
Announcements:
- Wednesdays, 5:00 AM – #TheArmory @ #Brickpile
- Wednesdays, 5:15 PM – #HDHH @ Bar None
Aye!
McLovin