the_castle

Got Balls?

AO: the_castle Q: Kamikaze PAX: Fergie, Wannabe, Buc-ee, TOY, Wiki FNGs: None COUNT: 6 WARMUP: Collect MB – Medicine Ball, Curls x 10 – 4 count, Tricep x 10 – 4 count THE THANG: Cusack MB to 4 way for 10-10-10 MB Merkins, MB Iron Cross, MB Crunches at each street to Guard Shack – …

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The Loop

AO: the_castle Q: Wannabe PAX: Turnpike, Dog-Faced Gremlin, Special K FNGs: None COUNT: 4 WARMUP: SSH, Windmills, Thru the Tunnel, Baby Arms, upper body stretching THE THANG:while running the loop 1.8 miles performed 20 merkins, 60 Imperial walker’s, 80 squats, 160 lunges. 6 speed bump burpees. Cool down :alert: ANNOUNCEMENTS :alert: : DFG is the …

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Buc-E Beatdown

AO: the_castle Q: Buc-ee PAX: Wham, Wannabe, Special K, Mimosa, Kamikaze, grilz, Fergie, Wiki FNGs: None COUNT: 9 WARMUP: stretching, SSH THE THANG: Cinderblock – incline and decline, OHP, Dips, Iron Cross, Anchor drop, etc with two Guard Shack runs for fun :alert: ANNOUNCEMENTS :alert: : Mimosa Wed COT: Prayer for Toys wife and Richland …

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No Retreat

AO: the_castle Q: McLovin PAX: Wham, Big Worm, Billy Bob, Lamb Chop, Special K, Kamikaze, Wannabe, Turnpike, McLovin, Wiki, None FNGs: 1 None COUNT: 10 COP SSH x 15 (IC) Imperial Walker x 12 (IC) Monkey Humpers x 12 (IC) Partner Up w/One Partner grabbing block Mosey up the hill with stop at Tombee Lane …

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