• When: 2019-03-06
  • QIC: Selfie
  • The PAX: Grillz, Sparkay, Turncoat, Turnpike, Special K, Kamikaze, Hugo, Katniss, High Stick, Selfie

The Plague Strikes The Castle

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.



  • 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.