12 PAX arrived at TheCastle to get better, to shake off some (lots of) Halloween candy and to support YHC in his Q. In addition to the Q, YHC had the honor of becoming the AOQ for TheCastle. TClaps to Grilz, McBeal and McLovin for laying the foundation and bringing together a fantastic group of men. TClaps to TheCastle and other AO PAX who make getting up at 5am (or earlier) worth it.
Conditions – 48 and comfortable
Opened with the Disclaimer
The Thang:
- Calf Raises *20 (IC)
- Quad Stretch – Right/Left
- Calf Stretch – Right/Left
- Through the Tunnel *20 (IC)
- SSH *20 (IC)
- Little Baby Arm Circles – Forward *15 (IC)
- Little Baby Arm Circles – Backward *15 (IC)
- Burpees *5
We partnered-up and started the fun:
Round 1: Circle the Parking lot – PAX one carried a new unofficial/official F3 cinderblock; PAX two carried a log, courtesy of TOY. Once finished, performed the following:
- Colt 45’s: 15 bottom to 90 degree curls
15 90 degree to top curls
15 full curls
- Chest Press *30
- Napalms *15 (#Crowdpleaser)
- Goblet Squat *30
Round 2: Circle the Parking lot – PAX two carried a new unofficial/official F3 cinderblock; PAX one carried a log. Once finished, performed the following:
- Flutter Kicks *30
- Solo Iron Cross *30
- BBSU *30
- Hello Dolly’s *30
Round 3: Circle the Parking lot – PAX one carried a new unofficial/official F3 cinderblock; PAX two carried a log. Once finished, performed the following:
- Happy Jacks *3
- Daniel Son *5 (Looked easier from Daniel Son in the All-Valley Karate Tournament)
- Jump Rope 30 seconds
Moseyed around the parking lot, then we circled up shoulder to shoulder for a Howling Monkey. With all PAX holding their ankles, the first PAX did 10 Monkey Humpers and so on through the circle (excellent mumblechatter)
Returned blocks and logs back to the pile. Back in the COT:
- Jump Rope – 30 seconds
- Slow Squats *10 (IC)
- Plank, left leg up, Plank, right leg up
- Raise the Roof *15 (IC)
- Overhead Clap *15 (IC)
- Burpees *5
COT: Counterama; Name-O-Rama, Announcements – HDHH Bar None today at 5, last day for Mike, the unofficial/official bartender for F3 HDHH; Mac&Cheese boxes needed for OGM – looking for 600-1,500 boxes by November 14 for Thanksgiving Meals. Bring to workout or give cash to McBeal for bulk purchase. Honored to lead the PAX this morning and to be named TheCastle AOQ. Prayer. Done.