10 pax came out to #TheCastle on another warm humid morning. It is fall, isn’t it? If the humidity doesn’t make you sweat, touring the neighborhood with some bricks sure will.
Disclaimer
COP:
- SSH x20 IC
- Windmill x 10 IC
- Through The Tunnel x 20 IC
- LBAC Fwd x 10 IC, Rev x10 IC
- Overhead Arm Claps x 10 IC
- Calf Stretch
- Quad Stretch
Grab a pair of bricks and lets go for some #RWB. Start at the clubhouse intersection, 10 raise the roofs, 10 squats. Run up Liberal Hill, stop at the 4-way stop sign, 10 curls, 10 merkins. Keep on running around the neighborhood loop stopping at each street on the right. At each stop, alternate between raise the roof/squats and curls/merkins. Once we reached Otranto, time for a detour.
Left on Otranto to the cul-de-sac. Put your bricks down for a minute and circle up on your 6 for some abs:
- 10 Big Boy Situps OYO
- 20 flutter kicks IC
- 10 Iron Crosses OYO
- 20 LBCs OYO
Pick up your bricks and head back to KG drive continuing the loop, stopping at streets on the right, alternating same exercises as before.
Stop again at the small cul-de-sac on NKG between Foot Point and Fenwick Hall. Repeat the above set of ab work.
Head back to the clubhouse, finishing the loop. Upon return, put the bricks back, and that’s it. Timed that just about perfectly. Around 2.3 miles of running with bricks, plenty of brick work, squats, merkins and ab work along the way. Great work by all, hope you enjoyed it!
Announcements:
- 10/6 – if you can make it to The Mission, let Turnpike know ASAP
- 10/20 – F3 Columbia 6 year anniversary convergance