• When: 2021-01-13
  • QIC: Kamikaze
  • The PAX: Katnis, HighStick "RR", Grilz, Wham, Turnpike "R", Special K "RR", Hugo "R", WannaBe "R", Toy, Kamikaze "RR"


HumpDay at #TheCastle

10  Pax chose to get better at #TheCastle this AM for a #BlockFree Kamikaze beat down. 1.4 Miles were covered.

Conditions – 33 and dry

Disclaimer and Warmup – 20 x 4 ct SSH, 10 x 4 ct TTT, 5 Slow Count Plank Merkins

Round 1 – Mosey to KG Drive for the Kamikaze 20 x 20 x 20TM – Merkins, LBC’s and Squats – running the Guard Shack Loop with 5 stops – 100 total reps each. Followed by Calf Curb stretch.

Round 2 – Mosey to Liberal Hill – run to 1st driveway – 5 Merkins and back down, run to 2nd driveway 10 Merkins and back down, run to 3rd driveway 15 Merkins and back down.

Round 3 – Head to the picnic tables, split into two groups of 5 #CovidSafe for – group one 15 dips, group 2 squats,  switch and repeat with 10 – 5 – 5 – 10 – 15 – 20 dips/squats. 80 reps each. 

Round 4 – Back to the clubhouse for Ab work – Flutterkick/LBC’s – 20 – 15-10 – 5 each. Iron Cross/Ray Charles 20-15-10-5 each followed by a Parking Lot Mosey.

Round 5 – parking lot Lunge followed by Merkin Walkout – walk hands out to a plank, Merkin, hop legs to hands across the parking lot #crowdpleaser. Finish with lunges and done.

Prayer and out.

As always – solid work by the Castle Crew – work was done.

 

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