• When: 2018-04-09
  • QIC: Turncoat
  • The PAX: Special K (Respect), Kamikaze (Respect), Turnpike, Quaker, Wham!, Grilz, Katniss, Turncoat

Turncoat’s White Glove Service at #TheCastle

8 PAX arrived at The Castle on a chilly 47 degree rainy a.m.

Opened with the Disclaimer then onto exercises

In the COP:

  • Side straddle hop (20 in cadence)
  • Through the tunnel (10 in cadence)
  • Calf stretch (OYO)
  • Little baby arm circles (10 forward and 10 backward in cadence)
  • Windmills (10 in cadence)

Then, in the rain we started to move. We jogged to the stop sign, then ran up the hill for:

  • 10 Burpees OYO
  • 20 Big boy situps OYO
  • Planked when done

Ran to next cul de sac

  • 10 Carolina dry docks OYO
  • 20 LBCs OYO
  • Planked when done

Ran to next cul de sac

  • Circled up for the fan favorite Wave of Merkins (single count) – We did 5 of these which = 15 Merkins

Ran, skipping one cul de sac

  • 20 Squats OYO
  • 20 Iron crosses OYO
  • Planked when done

Then we moseyed to the Cecchini house on Somerton. I tried to pass off that my house was the mansion next door but it was quickly apparent nobody bought it.

The mood quickly improved for the PAX as they saw that I had transported the bricks and blocks to my house FOR THEM. I also set up 8 stations and even had water at the ready (in kids cups but still…).

We then did two sets of an interval workout OYO. 45 seconds on, 15 seconds rest.  8 exercises x 2.

The exercises were clearly labeled thanks to my extremely professional printouts so there was no confusion:

  1. Curls (with block)
  2. Shoulder presses (with block)
  3. Lion kings (with block)
  4. Tricep press (with block or bricks)
  5. Floyd Mayweathers (with bricks)
  6. Chest press (with block)
  7. We’re not worthy praises (with bricks)
  8. Lunge (with 35 pound dumbbells) Then we jogged back to the AO, finishing right on time. The total running mileage according to my car’s odometer (which is under constant attack by the incredulous PAX) was 1.6.

COT: Counterama; Name-O-Rama, Announcements: Castle Open House: Sunday April 29 3PM. Details to follow.  Check out the link on Twitter to see how you can support Betamax.  Prayer, Done.