• When: 2021-04-12
  • QIC: Freebird
  • The PAX: Katnis, Grilz, Wham, Turncoat "R", Turnpike "R", Selfie, Kamikaze "RR", WannaBe "R", Toy, Freebird


Freebird Monday @TheCastle

Weather 50 and Clear – Disclaimer and Warm Up

Side Straddle Hop x 20 4ct

Little Baby Arm Circles x 10 4 ct (Forward, Reverse, Raise the Roof)

Through The tunnel

Merkins -slow fast X 10

Big Boy Sit Ups – 15 (OYO)

5 Burpies

Got Bricks:

Mosey to Hill

Bernie Sanders 1/2 up with bricks, sprint to top.

20 SSH

Mosey to bottom of North Tombee – dropped Bricks

5 Burpies and back to Tombee Place for 15 Merkins, 15 LBC’s, 15 Squats

Ran Mini loop (around S. Kings Grant to Tombee) while stopping at each cul de sac:

15 Merkins, 15 LBC’s, 15 Squats at each Cul De Sac

50% run back to bottom Field where we did Merkins/Raise the Roof w/ Bricks. – 1 Mekin/5 RTR, 2 Merkins/10, 3/15, 4/20, 5/25, 6/30 – #crowdpleaser

Back to top of hill- 15 SSH

Back to circle: Ab work to end of workout

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