It was great to return to the Castle with the Q. A small trip to the Dominican and three weeks of vacation mindset kept me away. Hopefully I can feel the pressure from the Pax to show up to get me there regularly. In typically Castle fashion, the question was asked, ” Beamer are you only showing up for Qs now, ha ha?” The Pax know how to interrogate, ha!!
Weather was perfect. We got the unusual high 70s and a little muggy but not to be for a Summer in Columbia.
10 Pax decided to show up and get better.
The Thang: I wanted to provide the Pax a little reminder of one of the more painful workouts I’ve had at the Castle with the Castle Cross.
Disclaimer given and small apology of my lack of attendance.
COP to get loose:
SSH IC X25
Little Baby Arm Circles Forward and Backwards IC X10
Overhead claps IC X10
Squats IC X20
Mozy to the top of the hill on Kings Grant Dr., partner up and begin the Castle Cross
Run to first road on Tombee Hill, 20 Decline Pushups while partner planks
return to starting point (SP) (where Tombee and Kings Grant Drive meet)
20 Iron Crosses with partner
Run down Kings Grant Dr. to first road on right, 20 Diamond Merkins
return to SP, 20 Iron Crosses with Partner
Run down Tombee the other way to the first street light, 20 Wide Arm Merkins
return to SP, 20 Iron Crosses with Partner
Run to bottom of hill on Kings Grant Dr, 20 Carolina DryDocks,
Bernie Sanders back to SP, 20 Iron Crosses with partner
Round 2:
Run to first road on Tombee Hill, 20 Suzanne Somers
return to starting point (SP) (where Tombee and Kings Grant Drive meet)
30 Bicycle Crunches
Run down Kings Grant Dr. to first road on right, 20 Lunges
return to SP, 20 20 Bicycle Crunches
Run down Tombee the other way to the first street light, 20 Suzanne Somers
return to SP, 20 Bicycle Crunches
Run to bottom of hill on Kings Grant Dr, 20 Carolina DryDocks,
Bernie Sanders back to SP, 20 Bicycle Crunches
Return to COP
High Planks with 20 plank jacks included and 5 Burpees to send us out.