• When: 2020-08-19
  • QIC: Selfie
  • The PAX: Kamikaze (RR), Wannabe (R), TOY, Wham, Turnpike (R), Selfie


Slaughter at The Castle

6 pax came to #GetBetter at The Castle this morning. We started tough and didn’t let up. Work was done.

Disclaimer

COP – Kicked things off with the #SlaughterStarter

  • Burpees x20 OYO
  • Imperial Walkers x20 IC
  • Little Baby Arm Circles x12 FWD, x12 REV IC
  • Raise The Roof x20 IC
  • Windmill x10 IC
  • Quad Stretch OYO
  • Calf Stretch OYO
  • Slow-Fast merkins x10 IC

Lets head on up to Davant for some #DavantDestruction. Stop at each street along the way for some Burpees – Braddock Point x5, Castle Hall x10. On to Davant. At the 4-way do some exercises at the bottom, then run around and up the hill (~1/4 mile) to the top of Davant for some more exercises. Run back down KG Dr to complete the loop and repeat. Start with 20 reps of each exercise, drop 5 on each repeat:

Exercises at the bottom:

  • Groiners
  • LBC

At the top:

  • Merkins
  • Squats
  • Iron Crosses

We completed 3 trips up/down, ran out of time for the 4th, so did 5 of all 5 exercises at the bottom before heading home. Burpees on the way back, Castle Hall x10, Braddock Point x5. Finished.

Announcements:

  • Wannabe on Friday
  • Iron Pax signup – not a whole lot of interest from The Castle pax
  • Prayers to Wham’s friends dealing with health issues

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