• When: 2021-03-03
  • QIC: Kamikaze
  • The PAX: Toy, WannaB "R", Turnpike "R", HighStick "RR", Kamikaze "RR"


Going Horizontal #theCastle

5 PAX choose to get better at #theCastle this AM and YHC decided to reward their attendance in the cold rain by having them pick up a CB – cinder block and two bricks and head to the Castle Clubhouse covered porch.

Conditions – 40 degrees and steady rain – but dry covered area for the Pax.

The warmup – 20 x 4 ct SSH, 10 x 4 ct TTT, 10 x 4 ct Forward LBAC with Bricks, 10 4 ct RTR with Bricks, 10 x 4ct Reverse LBAC with bricks. Then move to your six for stretching, full extension arms and legs, followed by arms out and cross over stretch right leg to left arm and reverse left leg to right arm.

Round 1 – All done on our six – 25 x 4ct CB Chest Press, 10 Katnis Crunches “KC” each leg OYO (minus Katnis..), 20 x 4 ct Hello Dolly, 20 Flutter Kicks

20 x 4ct CB Chest Press, 10 KC’s OYO, 20 x 4 ct Hello Dolly, 20 Flutter Kicks –

15 x 4ct CB Chest Press, 10 KC’s OYO, 20 x 4 ct Hello Dolly, 20 Flutter Kicks –

10 x 4ct CB Chest Press, 10 KC’s OYO, 20 x 4 ct Hello Dolly, 20 Flutter Kicks –

15 x 4ct CB Chest Press, 10 KC’s OYO, 15 x 4 ct Hello Dolly, 15 Flutter Kicks –

20 x 4ct CB Chest Press, 10 KC’s OYO, 20 x 4 ct Hello Dolly, 20 Flutter Kicks –

25 x 4ct CB Chest Press, 10 KC’s OYO, 20 x 4 ct Hello Dolly, 20 Flutter Kicks.

Finished the Round – still on our 6 with 20x 4ct Butterfly Press with Bricks and 20 Deadlift Bricks starting with bricks by your side and straight lift arms above head – the first 30 minutes conducted on our six – bone dry in the pouring rain. 

Round 2 – Wall sit x 3 min followed by RockinMerkins TM Incline merkin on the Rocking Chair – slow count down and up x 10. Rinse and repeat.

We finished out with 20 x 4 ct CB curls, return of gear and done.

As always at the Castle, solid work was done

Prayer and out – Stay safe.

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