AO: Castle Black

When: 06/23/2020


Number of Pax: 4

Pax Names: Aisle 7, Aquaman, Dixie Chick, Pitchfork,

Number of FNGS: 0

FNG Names:

QIC: Pitchfork

Intro: YHC loaded up his truck with plate weights and made his way to Castle Black for some wall building strength building

Warm-O-Rama – Short Mosey, SSH, Windmills, Michael Phelps, Sun God

The Thang: Circuit Training

Round 1

  • Speed Ladder
  • 15 Bent over rows (45lb weight)
  • 15 Merkins
  • .15 Farmer Carry with 45lb weight
  • RepeatĀ  5X. Alternate between 45lb farmers carry and 90 LB farmer carry

Round 2

  • Speed Ladder
  • 15 Squats w/ weight
  • 15 Overhead press w/ weight
  • Farmer Carries
  • Repeat 2X


COT: Prayers for safe travels for all PAX during this summer

NMM: This workout is a serious test of grip strength. Aisle 7 and Aquaman led the charge on the carries! Great work out there dudes, always fun to be at Castle Black!

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