• When: 2019-11-22
  • QIC: Wannabe
  • The PAX: Gouger, High Stick, Kamikaze, Katniss, Special K, Toy, Turncoat, Turnpike,Wham!


The Castle

Ten Pax ended their normal work week by attending an early morning workout with bricks and blocks along with bouts around the circle with bricks in hand.

Conditions – 44 F and 87% Humidity

Opened with Disclaimer

Warmup

25 Side Straddle Hops (IC)

15 Thru the Tunnel (IC)

10 ea. Baby Arm Circles (IC)

10 Merkins (IC)

Plank- calf stretch

Run around the circle

Round 1 

25 Cinder Block Curl – 3 count

15 Tricep Extentions (OYO)

20 Cinder Block Curl press- (OYO)

Run around circle with bricks

10 Merkins (IC)

20 Big Boy Sit ups (OYO)

30 Squats with block (OYO)

Run around the circle with brick

Repeat Round 1

 

Round 2

25 Bench Press- (OYO)

15 ea. single arm rows (OYO)

15 Swings (OYO)

Run around the circle with bricks

10 Merkins (IC)

25 LBC’s (OYO).

30 Squats with block (OYO)

Run around the circle with bricks

Repeat round 2

COT: Counterama, Nameo-rama, announcements, Prayer, Done