We had 6 Castle Pax post in the morning gloom for a Kamikaze led Fill In Q #upperbodyassault.
Weather – a perfect 58 and clear
F3 legal Thing
COP – SSH 20 x 3 ct, 5 Burpees OYO, LBAC Forward 15 x 3 ct – LBAC Reverse 15 x 3 ct RTR 15 x 3 ct, 5 Burpees OYO, TTT 15 x 3 ct – and yes 5 Burpees OYO.
Round 1 – Head to N. KG Drive for Kamikaze’s renamed 25-25-25– Merkins – LBC’s – Squats – right turn run to Guard Shack with stops at each cul-de-sac for a rinse and repeat – total of 5 stops 125 each. Back to the Shovel Flag
Round 2 – CB OHP 20 x 3ct, Curls 20 x 3ct, Slo squats With Block 10, Overhead Pullover Press x 20, Chest Press 20 x 3ct, Chaser LBC’s 15 OYO, Flutter Kicks x 20 with block in Press position, Rope Jump – 60 seconds.
Round 3 – Mosey to the picnic tables – Tricep Dip x 20 x 3 ct – active rest – incline merkins x 15 OYO, followed by Tricep Dips x 10 x 3 ct and incline merkins x 10. Mosey to the Hot Box for 2 rounds of wall sit – with inverted Wall Hand Stand to round out the set – Crowd Pleaser!
Round 4 – CB OHP 15 x 3ct, Curls 15 x 3ct, Slo squats With Block 10, Rope Jump – 60 seconds – Overhead Pullover Press x 15, Chest Press 15 x 3ct, Chaser LBC’s x 15 OYO, Flutter Kicks x 20 with block in Press position – and DONE!
Announcements – Turnpike updated us on the mission convergence, 52 PAX joined the cause and it is time for the Castle to schedule a Sat AM mission visit.
Talked about Castle F3 recruiting – working to schedule an April Sat or Sun PM invite to generate some new FNG’s.
Toy on the Q for Wed
Prayer and out.
Kamikaze