5 PAX turned out for a Kamikaze led #aquablock tour of #thecastle and #castlemoat
Conditions – 72 and clear
Disclaimer – followed by block “CB” selection
COP – SSH 10 x 4 ct, 5 Burpees OYO, SSH 10 x 4 ct, 5 Burpees OYO, LBACF -10 x 4 ct, LBACR – 10 x 4 ct. Calf Stretch and Ham String stretch. Cusack CB’s to #castlemoat.
Mosey back to KG Drive for the Kamikaze 20 x 20 x 20 – Merkins, LBC’s and Squats – running the Guard Shack Loop with 5 stops – 100 reps each and close to 1/2 mile. – PAX warmed up for the moat and return of the #aquablocks.
Pool Chair Dips 10 ct – rise and repeat (Crowd Pleaser) Cusack CB – 50 M in pool, Overhead Press 10 x 4 ct, Curls 20 x 4 ct. followed by 50 M swim. Slow squats with CB 10, Squat Press with CB, 10 – 50 M swim. Overhead press 10 x 4 ct, Triceps Press 20 x 4 count – 50 M swim – Cusack with CB 25 M – Squat Press 10 – Cusack with CB 25 M. Overhead Press 10 x 4 ct – Triceps Press 20 x 4 ct. Cusack CB 50 M and done.
Announcements – shout out to Freebird working on new job opportunity, we wish him a successful close.
Prayer and out – solid workout from the PAX today – and we know Special K “R” is quick on the road, but you need to see him in the pool #aquaman – he is faster in the water… https://goo.gl/images/hStZxN
Kamikaze