• When: 2019-01-14
  • QIC: McLovin
  • The PAX: Wham!, Katniss, Selfie, Turnpike, Grillz, Special K (#DoubleRespect), Kamikaze (#DoubleRespect), Freebird, Turncoat, High Stick (#DoubleRespect), Lamp Chop, McLovin


You Can Not Be Serious

12 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Standing in the parking lot was YHC, who has been a bit of a prodigal son of late at #TheCastle having not posted there as much as one should.  It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of Kings Grant this morning as they each were ready, willing and able to #PushTheRock

Conditions – 39 and clear (perfect burpee weather)

Disclaimer

The Thang:

COP

SSH x 20 (IC)

LBC x 15 (IC)

Monkey Humpers x 12 (IC)

Slow Fast Merkins x 10 (IC)

Burpees x 5 (OYO)

Monkey Jumpers x 10 (OYO) – The Monkey Jumper is a Monkey Humper paired with a Jump Squat.

Mosey around parking lot & into tennis court

You Can Not Be Serious

Taking his cue from John McEnroe, YHC wanted to come up with a few circuits that would leave the PAX asking if YHC was, indeed, serious this morning.

Partner Up

Round 1

Partner A takes blocks, and Farmers Carry blocks from one side of tennis court to other. Partner A then sprints back to other side, and then sprints back to blocks.  Partner A then Farmers Carry blocks back.  Partner B holds Balls to the Wall while waiting on Partner A.  Flapjack.

Round 2

Partner A bear crawls from one side of tennis court to other.  Partner A then sprints back to other side, and then sprints back.  Partner A then bear crawls from one side of court to other.  Partner B performs curls with blocks (minimum of 25 reps).  Flapjack.

Round 3

Partner A shuffles short side of tennis court and sprints long side of tennis court.  Partner A performs 2 laps.  Partner B performs big boy sit ups with feet in blocks (minimum of 25 reps).  Flapjack.

Round 4

Partner A performs broad jump burpees from baseline to net.  Partner A then lunge walks back to baseline.  Partner B performs Merkins with one hand on each block (minimum of 10 reps).  Flapjack.

PAX take 2 laps around tennis courts

Rinse/Repeat Rounds 1, 2, 3 and 4

PAX take 2 laps around tennis courts

Quick mosey with blocks into sweat box near pool and into People’s Chair (1 minute) with blocks in sweat box

Mosey with blocks back to parking lot near shovel flag.

COP 

SSH Burpees x 10 (IC)

Flutter Kicks w/block overhead x 20 (IC)

SSH Burpees x 10 (IC)

Ray Charles x 20 (IC)

SSH Burpees x 10 (IC)

Russian Twists on blocks x 20 (IC)

SSH Burpees x 10 (IC)

Monkey Jumpers x 10 (OYO)

SSH Burpees x 10 (IC)

Flutter Kicks w/block overhead x 20 (IC)

SSH Burpees x 10 (IC)

Ray Charles w/Bricks x 20 (IC)

COT/BOM – McLovin

Moleskin:

  • The work in the tennis courts was absurd.  YHC’s goal was to #DoWork in a relatively small space.  Trust that the Pax would agree that the goal was met.
  • #LarryBirds were not in short supply this morning as Katniss,  Wham! & Special K did their thing.
  • Turnpike may have successfully left his mark on a cinder block without the use of a stencil.
  • 3 of #TheCastle PAX are 60 or above.  These #HIM continue to set the standard for others to follow.

Announcements:

  • Wednesdays, 5:00 AM – #TheArmory @ St. John’s Episcopal
  • Wednesdays, 5:15 PM – #HDHH @ Bar None
  • Make safety at all workouts your #1 Priority.