• When: 2021-09-03
  • QIC: Kamikaze
  • The PAX: HighStick "RR", Wham, Grilz, Selfie, Toy, Escrow, Kamikaze "RR"


Kamikaze Friday @TheCastle

7 PAX turned out for a typical Kamikaze workout, working all the major muscle groups for 45 min.

Conditions – 63 and clear

Disclaimer – followed by Cinder Block “CB” selection

Warmup – SSH 20 x 4 ct, Through the Tunnel x 10, move to 6 for Fly Stretch, Leg Stretch,  20 LBC’s, 20 4ct Chest Press, 20 4ct Flutterkicks, 10 Kamikaze Pull Over Press with CB, 20 4ct Curls, 20 4ct Overhead Press

Round 1 – mosey to KG Drive for the Kamikaze “20 x 20 x 20”TM – Merkins, LBC’s and Squats – running the Guard Shack Loop with 5 stops – 100 reps each and close to 1/2 mile. – PAX warmed up 

Round 2 – mosey to #TheCastleHotBox.- 4 rounds of wall sits at 2 min each

Round 3 – Mosey to Picnic Tables – 20 4ct Incline Merkins, 10 Step Ups each Leg, 20 4ct Tricep Dips, rinse and repeat with 15 – 10 – 5.

Round 4 – Mosey back to circle – 15 one motion squat with block – curl – overhead press – tricep press #CrowdPleaser – 15 V-ups with Cinder Block, right and left hand carry around Whoville. Finish with parking lot CB Gorilla #whamwalk – lean out with block, gorilla jump to block, block merkin and repeat across the parking lot #CrowdPleaser2 – and done.

Announcements – off for Labor Day and Iron Pax Week 1 next week

Prayer and out 

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