7 PAX arrived at The Castle at 5:30 a.m. on a chilly 29 degree a.m.
Opened with the Disclaimer then onto exercises
Warm up
- Wave of merkins (to 8 by 2 – 20 total) – hardly a warm up, jumped right in
- Side straddle hop (20 in cadence)
- Through the tunnel (10 in cadence)
- The Frankenstein (10 in cadence)
- Calf stretch
- Quad stretch
- Little baby arm circles (10 in cadence front and 10 in cadence reverse)
- Overhead clap (10 in cadence)
Phase 2 (inspired by Kamikaze and Billy Bob)
Grabbed two bricks and meet at the bottom of the hill
- 20 x 20 x 20 but with curl presses, squats and big boy sit ups at each road
20 x 20 x 20 is a Kamikaze institution, but out of respect for a ridiculous Wednesday workout by Billy Bob, we changed the exercises to match his
Phase 3
Met at the bottom of the hill
- Bernie Sanders to top of the hill with bricks
- 5 Burpees
- Mosey down
- Run to the top of the hill with bricks
- 5 more Burpees
Mosey back to the COP
Phase 4 (inspired by Double Down and Turnpike)
Grab Blocks and Jump Ropes
- 10 Napalms in cadence
This section largely mimicked Double Down’s painful Monday workout. The jump roping (is that a word) was all Turnpike though!
- 30 clicks with the jump rope
- 10 more napalms in cadence
- Right handed uneven merkins 10 OYO
- Left handed uneven merkins 10 OYO
- 30 clicks with the jump rope
- Side bends right side 15 OYO
- Side bends left side 15 OYO
- 30 clicks with the jump rope
- Lawn mower pulls on right side 15 OYO
- Lawn mower pulls on left side 15 OYO
- 30 final clicks with the jump rope
Put blocks, bricks and jump ropes away
Count-o-rama, Announcements, Closing Prayer