10 Pax entered The Castle today on a chilly 30 degree morning. YHC had been out for a little while with a nasty upper respiratory infection but came to give the pax their money’s worth.
Disclaimer
COP:
- SSH x 20 IC
- Windmill x 20 IC
- Through the tunnel x 20 IC
- Little Baby Armcircles x10 fwd x 10 rev IC
- Overhead Arm Claps x 20 IC
The Thang:
Grab a block and stage it in the parking lot for the 20-20-20-20-20-20 extravaganza starting at the wall by the lower tennis courts.
- 20 step-ups on the wall – run up the stairs to the picnic tables
- 20 dips on the table – run up to the parking lot
- 20 curls , 20 overhead presses with block – run to the stop sign at NKG
- 20 lbcs – run up liberal hill
- 20 spider merkins
Run back down to the lower tennis courts, repeat for an 18-18-18-18-18-18, then again for a 16-16-16-16-16-16.
After the third time, go retrieve your black and return to the circle. Perform the following with blocks:
- Curls x 20 OYO
- Overhead Press x 20 OYO
- Tricep Extension x 10 OYO
- Bent over row x 20 OYO
- Goblet Squats x 20 OYO
- Bench Press x 20 OYO
- Big Boy Situps x 20 OYO
- Russian Twists x 20 IC
Rinse and repeat, then return the blocks and we’re done.