AO: the_castle
Q: Selfie
PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Katniss, Selfie, Turncoat, Special K, Wannabe, High Stick, Wham, Gomer
FNGs: None
COUNT: 12
WARMUP:
SSH
LBAC, Raise the Roof
TTT
Imperial Walkers
THE THANG:
Grab a set of bricks and go to the top of the hill.
Q: Selfie
PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Katniss, Selfie, Turncoat, Special K, Wannabe, High Stick, Wham, Gomer
FNGs: None
COUNT: 12
WARMUP:
SSH
LBAC, Raise the Roof
TTT
Imperial Walkers
THE THANG:
Grab a set of bricks and go to the top of the hill.
Burpee Ladder:
Run down the hill do 5 burpees then back to the top. Repeat dropping 1 burpee each trip.
Cross:
In the center do Shadow Boxers, Curls, Overhead press x 10.
Run to N. Tombee/Tombee Pl, 20 merkins, back to center.
Run to Twickenham, 20 squats, back to center
Run to speed bump on Tombee, 20 big boys, back to center.
Ab work – LBCs IC, iron cross OYO, Russian Twists IC
Repeat the cross – 10 reps each
Run down the hill. Take one more trip up and down, the return bricks to the pile.
ANNOUNCEMENTS:
Save the date – Fri 12/15 – Castle Christmas party
Follow the party up with 12/16 Cold Brew 1/2 marathon
COT: