We had a ready – willing and able group of 12 PAX Post to the Castle this AM for a Kamikaze Q of #fullbodyimpact. Shout out to FNG Deep Purple, glad to have you join us
Weather – a very muggy 75
F3 legal Thing
COP – motivation selection = CB “Cinder Block” followed by SSH 20 x 4 ct, LBAC Forward 20 x 4 ct – OHC 20 x 4 ct, LBACR 20 x 4 ct. TTT 20 x 4 ct. Rope Jump – 60 clicks to warm the legs up.
Round 1 – Head to N. KG Drive for Kamikaze’s 25x25x25 Merkins – Squats – LBC’s – right turn running to Guard Shack with stops at each cul-de-sac for a rinse and repeat – 5 stops 125 each close to 1/2 mile run.
With FNG needing an early 6 AM out – we circled up to welcome Deep Purple – and Back to the Shovel Flag.
Round 2 – CB OHP 20 x 4ct, Curls 20 x 4ct, Slo squats With Block x 10 with a little #HammerTime, Overhead CB Pullover Press x 20, LBC’s x 20 OYO, Flutter Kicks 20 x 4ct with CB in Press position. Rope jump – 60 clicks.
Round 3 – Mosey to the picnic tables – Tricep Dip x 20 – active rest – step ups x 10 each leg followed by Tricep Dips x 15. Mosey to the Hot Box for 3 rounds of wall sit.
Round 4 – CB chest press 30 x 4ct, Overhead CB Pullover Press x 20, Flutter Kicks 20 x 4ct with CB in Press position. Return CB’s and finish out the morning with Rope Jump x 60 clicks and DONE!
Another great way to start your humpday – pushing the ROCK with the men of the Castle!
- Announcements
- HDHH – Bar None tonight
- Friday #TheCastle Q – Grilz
- Sat 6/16 – F3 Columbia Convergence at Brickpile for leadership handoff
- Mon – June 25th the Crazy Train Leaves the station 0530 – The Bull: Intersection of Bull & Blossom, Check F3 Twitter feed to confirm details.
- Tues – 6/26 – 0530 – Hammer: Satchel Ford Elementary School
- Wed – 6/27 – 0530 – Stumble: Woodland Park 1700 – HDHH: Bar None (OPTIONAL for some…to recharge yourself for the remainder of the week)
- Thu – 6/28 – 0530 – Thunder: Hand Middle School
- Fri – 6/29 – 0530 – Ramble: Shandon Presbyterian
- Sat – 6/30 – 0830 – The Mission: Finlay Park
- Sat 7/14 – Castle Q at the Mission
- Devo from DoubleDown – talked about the Mission Impact to those who completed the program and the F3 Impact – Prayer and out!
Kamikaze