Michael George

FBF

Warm Up: Side Straddle Hops Through the tunnel Little baby arm circles (forward/reverse) Slow fast Merkins Calf stretch Thigh stretch   Partner Up DORA 200 Merkins 200 Squats 200 LBC’s   Mosey to Bottom of the Hill   Round 1: Bernie Sanders – All the way To the top 50 Side Straddle Hops Back down …

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Pylo Merkin Monday

8 PAX arrived at The Castle at 5:30 a.m. to a clear 70 degree gloom Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Dirty downward dog (10 each arm oyo) Yoga Side stretch to right (oyo) Yoga Side stretch to left (oyo) …

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Freebird Friday

Warmup Side straddle hop Through the top Imperial walker Little baby arm circles Calf stretch Quad stretch   Get blocks and bricks   Blocks Curls for the girls Lawn Mower Pull Chest Press   Run circle   Bricks Tricep Extension (over head) Tricep Extension (lean down-each arm) Lateral Raise Front, middle, side Run circle Rinse …

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Dolphin shorts

8 PAX arrived at The Castle at 5:30 a.m. to a nice breeze and temps in the low 70s Opened with the Disclaimer then onto exercises   Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Downward dog (oyo) Side stretch to right (oyo) Side stretch to left (oyo) Little …

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Tres Dora

The warmup: 15 SSH 15 LBACF 15 LBACB 15 TTT 15 PLANK JACKS The Diddy: DORA #1 Partner 1 runs around Whoville and back while partner 2 starts 100 merkins on cinder blocks 150 chaser lbc’s 200 squats on blocks Dora #2 Partner 1 bear crawls 50′ and then runs 100 yards while part 2 starts: …

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Tennis with Turncoat

18 PAX arrived at The Castle at 5:30 a.m. on a sticky 75 degree a.m. It was the day after Wimbledon wrapped up and everyone wanted to talk tennis. The following tennis facts were revealed throughout the workout: Most Wimbledon Championships (Federer, Navratilova), Youngest Wimbledon Champions (Becker, Hingis), Most Grand Slam Tourney Wins (Federer, Court), …

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Double Dora

Warmup: 20 SSH 15 TTT 15 LBARF 15 LBARB 15 IW 15 MERKINS 15 BBSU The Thang: Dora: 100 Merkins, 200 LBC’s, 300 Squats…..Partner runs around Whoville Mosey to the bottom of Liberal Hill Bernie Sanders halfway up and the sprint to the top 15 BBSU at the top Run down to the bottom of …

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TTT

    The Warm Up 15 each LBA forward LBA backyard Overhead clap SSH TTT Plank jacks Imperial walker   The Thang: Grab a block and two bricks and mosey to Tombee 15 each Curls for the girls Overhead presses Tricep dips Merkins   Stroll down Tombee with bricks and complete 5 burpees at the …

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High Stick Humpday

Warm Up   Hill Run + 10 Burpees   Dora–100(each arm) Lawnmowers, 150 Goblet Squats, 200 BB situps Shuttle Run in between   Hill–half Bernie Sanders, half walking lunges   Back to Circle–Abs  LBC’s, Hello Dollys, Iron Cross, Superman, Box Cutter, Low Plank Finished with SSHs