Upper Body High-Rep Party at #TheCastle

11 Pax posted at The Castle for TOY’s upper body beat down.

Weather – a perfect 74 degrees, clear, calm and damp.

F3 Disclaimer

Warm Up:

• SSH x 40
• RRR x 20
• 10 Merkins (OYO)
• LBAC Forward x 20
• 10 Merkins (OYO)
• LBAC Reverse x 15
• 10 Merkins (OYO)
• Imperial Walkers x 20

The PAX ran three laps around the parking lot while waiting on Katniss and Grilz who were getting their blocks.

Round A:

1. Overhead press with blocks x 40 (single count cadence) – lunge walk to corner #2
2. Merkins x 10(OYO), plank – lunge walk to corner #3
3. Shadow box with bricks x 50 (3 count cadence)
   1. Low squats x 12 – lunge walk to corner #4
4. SSH x 30 (3 count cadence) – lunge walk to corner #1

Cusack Block around the world

Round B:

1. Curls with blocks x 50 (single count cadence) – lunge walk to corner #2
2. Merkins x 10 (OYO), plank – lunge walk to corner #3
3. Shadow box with bricks x 25 (3 count cadence)
   1. Low squats x 12
   2. Cusack bricks around the world
   3. Shadow box with bricks x 25 (3 count cadence) – lunge walk to corner #4
4. SSH x 40 (3 count cadence) – lunge walk to corner #1

Round C:

1. Bench Press x 100 (single count cadence) – lunge walk to corner #2

Cusack block to corner #3, pick up bricks and return supplies to the Gomer.

Circle up – end with TTT x 20 (three count cadence).

COT: Counterama; Name-O-Rama

Announcements:

• Quaker’s VQ; Wednesday May 23
• Memorial Day Convergence; Monday May 28, The Bull
• Mission Co-Q; Saturday July 14 @ 8:30am
• HDHH – Wednesday 5:00 Bar None

Prayer and out.

Katniss pointed out that this workout was too easy. A mental note was made.