9 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was enjoying the warm temperatures this morning. This morning included a who’s who of #TheCastle PAX including the Respect Posse. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were ready willing and able to #PushTheRock.
Conditions – 44 and clear (perfect burpee weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Squats x 15 (IC)
Slow Fast Merkins x 10 (IC)
As PAX leave parking lot, YHC offered up a new wrinkle this morning with orders that the PAX perform Monkey Humpers x 5 when seeing either a person, a car or a deer
Quick Mosey to Intersection of S. Kings Grant/North Tombee
Monkey Humpers x 10 (IC)
Hand Release Burpees x 5 (OYO)
Squats x 10 (IC)
Stop at Twickenham Court for 10 Monkey Humpers for 2 Cars
Quick Mosey to Intersection of S. Kings Grant/West Tombee
Calf Raises x 10 (IC)
Hand Release Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Hand Release Burpees x 5 (OYO)
Quick Mosey to Intersection of S. Kings Grant/Retreat
Retreat Repeats
LBCs x 11 (IC)
Monkey Humpers x 11 (OYO)
Carolina Dry Docks x 11 (IC)
Hand Release Burpees x 11 (OYO)
Mosey to bottom of Retreat
Mosey back to top of Retreat
Air Chair until Six Arrives
Flutter Kicks x 11 (IC)
Calf Raises x 11 (OYO)
Diamond Merkins x 11 (IC)
Jump Squats x 11 (OYO)
Mosey to bottom of Retreat
Mosey back to top of Retreat
Air Chair until Six Arrives
Quick Mosey to intersection of W. Tombee/N. Tombee
PAX mosey down N. Tombee Lane and stop at each mailbox performing either Burpee x 1 or Monkey Humpers x 10
Quick Mosey to Intersection of S. Kings Grant/North Tombee
Run Down Hill stopping at each mailbox for Calf Raises x 10 (Two Stops Total)
Air Chair until Six Arrives
Run Up Hill stopping at each mailbox for Burpees x 5 (Two Stop Total)
Air Chair until Six Arrives
Quick Mosey to Whoville
PAX circle up around Whoville
Each PAX bear crawls on lunge walks around Whoville while remaining PAX perform the following
Chaser LBCs x 75 (IC)
Flutter Kicks x 30 (IC)
Chaser LBCs x 25 (IC)
COT/BOM – McLovin
Moleskin:
- Selfie suffered an ankle injury as we were leaving the parking lot. Prayers for his quick recovery.
- With Burpees and Merkins, there was plenty of upper body work. Couple that with some of ab work and over 2 miles running (including 2 hill repeats), and we #PushedTheRock this AM.
- #LarryBirds were not in short supply this morning as Hugo, Special K and Wham! did their thing.
- YHC offered up a new wrinkle this morning with orders that the PAX perform Monkey Humpers x 5 when seeing either a person, a car or a deer. It was well received.
Aye!
McLovin