• When: 4/12/17
  • QIC: Kamikaze
  • The PAX: Cherry Garcia, FreeBird, Turnpike, Lambchop, Grilz, TOY, Fudd, McBeal, Kamikaze #respect


Rain Soaked Cinder Blocks at The Castle

Beautiful hump-day morning at The Castle, as 9 PAX gathered in the gloom to #getbetter

Conditions – 58 and clear – completed the F3 Legal thing

COP – 3 count SSHx20, TTT x 15, Toe Touch x 15, LBAC-F x 20, RTR x 20, LBAC-R x 20 – Mosey to the “CB” Pile for RSBS (Rain Soaked Block Selection). Then head to KG Drive for Kamikaze’s 20x20x20 – Merkins, LBC’s, and Squats – right turn to Guard Shack with 20x20x20 at each Cul-de-sac (total of 100 Merkins, 100 LBC’s and 100 Squats) – Air Chair for the six, and Head to Liberal Hill – Bernie Sanders 1/2 way, finish with Lunge Walk – 5 Burpees at the top and Al Gore for the Six. Mosey to the bottom of hill – Jail Break Sprint to top – 5 Burpees and Al Gore – repeat Jail Break Sprint to top – 5 Burpees and back to the Shovel Flag.

Round 1 – 3 count IC with RSCB OHP x 20, Curls x 15, Squats With Block “SWB”x 15, Overhead Pullover Press x 10, BBSI x 20 OYO, Chest Press x 20, Incline Merkin X 10.

Round 2 – 3 count IC with RSCB OHP x 15, Curls x 15, “SWB”x 15, Overhead Pullover Press x 10, BBSI x 20 OYO, Chest Press x 15, Incline Merkin X 10.

Round 3 – 3 count IC with that Rain Soaked Cinder Block –  OHP x 15, Curls x 10 – and DONE!

Count-O-Rama, Name-O-Rama –

Announcements – Tonight – Hump Day Happy Hour at Bar None. The Castle 1 year Anniversary is next week – Friday 4/21.

Prayer and out.

Always a pleasure to Lead the Men of The Castle!

 

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.