• When: 2019-01-18
  • QIC: Selfie
  • The PAX: Hugo (R), Turnpike, Turncoat, Kamikaze (RR), Katniss, Wham, Freebird, Selfie

Speed Trap

8 pax started their Friday at The Castle looking to #getbetter. YHC was a little upset, as I got a speeding ticket the night before heading home from work. The castle pax will help pay the fine by doing reps for each mph YHC was clocked at.



  • SSH x 15 IC
  • Windmill x 10 IC
  • Through The Tunnel x 10 IC
  • Little Baby Arm Circles x10 fwd x10 rev IC
  • Oeverhead Arm Claps x 10 IC
  • Plank Jacks x 10 IC
  • Calf Stretch
  • Quad Stretch

Grab a set of bricks and lets mosey up Liberal Hill. At the top of the hill perform:

  • 7 burpees w/bricks
  • 10 shadow boxers
  • 10 squats

Run to the next street on right, stop and repeat. Continue to W. Tombee. Turn right on W. Tombee and head to the cul-de-sac, halfway, stop for a little detour. In front of McBeal’s house perform a Howling Monkey – 2-4-6 reps, just because. Continue on to the cul-de-sac and do the burpees, shadow boxers and squats. Now put your bricks down for some killer abs. Alternate the following:

  • Flutter kicks x25 IC, x25 IC, x27 IC = 77 total
  • LBCs x25 OYO, x25 OYO, x25 OYO = 77 total

Kamikaze provided some motivation during the ab work with some choice words for the cops! Now head back to the AO making the same stops as before, performing the same exercises.

11 stops total = 77 brick burpees, 110 shadow boxers, 110 squats.

Return your bricks to the pile, and that’s it. Unfortunately there was no time to visit Grilz’s house for the howling monkey, and complete my plan of paying homage to our former AOQs. Turnpike was present, so no need to howling monkey his residence.