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