• When: 
  • QIC: 
  • The PAX: 


Return of the Scot

With all eyes returning to Scotland for Carnoustie and the British Open, it was time for the return of the Scot to get the lads ready.  Sticks were swung (big ones) and ‘bells were rung.  Double Down doubled up the Q this morning for both TheCastle and Ironyard.  Work was done.

Conditions – hot and muggy.  Unlike Scotland, but oh well.

Welcome

The Thang:

Warmup

SSH x 25 IC

Imperial Walker x 25 IC

Through the Tunnel x25 IC

Little Baby Arm Circles (forward) x25 IC

Overhead Clap x25 IC

Little Baby Arm Circles (reverse) x25 IC

Mountain Climber x25 IC

Work:

Station 1 ARMS – Tri Ext x25 OYO (choose bell weight)

Station 2 BACK – Skull Crusher x25 OYO (choose bell weight)

Station 3 CHEST – Chest Press x25 OYO (choose bell weight)

Station 4 LEGS – Squat x25 OYO (choose bell weight) 2 pood available for the brave

Station 5 SHOULDERS – Overhead Press x25 OYO (choose bell weight)

Station 6 CORE – Russian Twists x25 OYO (choose bell weight)

Station 7 TOTAL BODY – Squatty Potty x25 OYO (choose bell weight)

Station 8 – Caber toss (yes, they returned) up parking lot and back

Work through each station until completed all.  Plank when done

Mosey to Hill and then sprint to the top of Kings Grant Drive hill

25 ‘Mercans IC

Sprint to bottom of hill

25 LBCs OYO

Sprint to top of hill

25 ‘Mercans IC

Sprint to bottom of hill

25 LBCs OYO

Mosey back to clubhouse for return to stations

Station 1 ARMS – Cross Body Swing x13 each side OYO (choose bell weight)

Station 2 BACK – One Arm Bent Rows x13 each side OYO (choose bell weight)

Station 3 CHEST – Bell ‘Mercans x13 each side OYO (choose bell weight)

Station 4 LEGS – Deadlift x25 OYO (choose bell weight) 2 pood available for the brave

Station 5 SHOULDERS – Halo x13 each direction OYO (choose bell weight)

Station 6 CORE – Anchor Drop x13 each side OYO (choose bell weight)

Station 7 TOTAL BODY – Swing x25 OYO (choose bell weight)

Station 8 – Caber toss (yes, they returned) up parking lot and back

COT

Lord’s Prayer

Special Thanks to Teddy and OnRamp from Ironyard for coming to the Castle to post.  Also special thanks to Chaser for letting us borrow some ‘bells this morning.