Proud member of @F3Columbia Bootcamps: Monday, Wednesday and Friday at 5:30 am at the King’s Grant Clubhouse. 2nd F Lunches. Come join us!
AO: the_castle Q: Wannabe PAX: Dog-Faced Gremlin, Kamikaze, Buc-ee, Burgundy, Billy Bob, Escrow, Fergie, Selfie, Turncoat, Turnpike, Wannabe, grilz, Wham, MiMosa FNGs: None COUNT: 14 WARMUP: SSH, Imperial walker, LBAC, RTR, Plank THE THANG: select Bucket – load with 2 Cinder blocks and Bricks – start at parking lot – 10 yd bucket push while …
AO: the_castle Q: Wannabe PAX: Billy Bob, Buc-ee, Burgundy, Dog-Faced Gremlin, Escrow, grilz, Fergie, Kamikaze, Selfie, Wham, Wannabe, Turnpike, Turncoat, Minosa FNGs: None COUNT: 14 WARMUP: SSH, Imperial Walkers, Baby Arm Circle w/ Overhead Claps, Merkins, and Plank THE THANG: In the Parking Lot 30 yd push (65#) w/ Burpees Mosey 30 count step/squat combination …
AO: the_castle Q: Selfie PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Katniss, Selfie, Turncoat, Special K, Wannabe, High Stick, Wham, Gomer FNGs: None COUNT: 12 WARMUP: SSH LBAC, Raise the Roof TTT Imperial Walkers THE THANG: Grab a set of bricks and go to the top of the hill. Burpee Ladder: Run down the hill do …
AO: the_castle Q: Fergie PAX: Turnpike, Wham, Rubber, Billy Bob, Buc-ee, grilz, Kamikaze, Katniss, McLovin, TOY, Wannabe, Turncoat, Gomer, Mimoca FNGs: 1 Mimoca COUNT: 15 WARMUP: SSH, TTT, Arm Circles, over head claps THE THANG: 8 exercises 16 each exercise (upper body, lower body, core), run to top of liberal hill, 16 iron crosses, back …
AO: the_castle Q: DoubleDown PAX: Kamikaze, Turncoat, Turnpike, Wannabe, Wham, Katniss, Fergie, Special K, Selfie FNGs: None COUNT: 10 WARMUP: SSH, LBAC, RTR all with a 13 count cadence for some reason THE THANG: Grab bricks and blocks followed by DoubleDowns dream recap with Dracula, Frankenstein, Bats, Aliens etc themed exercise – OHP, pull ups, …
AO: the_castle Q: Buc-ee PAX: Kamikaze, Billy Bob, Buc-ee, Burgundy, Fergie, grilz, High Stick, Katniss, Rubber, Special K, TOY, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH with solid cadence by Kamikaze, followed by the Q arrival THE THANG: guard shack run x 4 with 6 reps 10 ct OHP – decline merkins – …
AO: the_castle Q: Quaker PAX: Wham, TOY, Turncoat, Dog-Faced Gremlin, Quaker, Kamikaze, Wannabe, Fergie, Selfie, Special K, Turnpike FNGs: None COUNT: 11 WARMUP: SSH, Burpees, TTH, Arm Circles, Overhead Claps, RTR, Moroccan Night Club THE THANG: Grab blocks and carry to top of Liberal Hill Mogadishu Mile WOD in honor of the 30th anniversary of …
AO: the_castle Q: Katniss PAX: Kamikaze, Dog-Faced Gremlin, Katniss, McLovin, Selfie, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham, Buc-ee, Plus One – did not get name, Katnis can update FNGs: None COUNT: 13 WARMUP: stretch – Windmill – high knees – butt kicks – THE THANG: Team up for Dora like exercise – run the …
AO: the_castle Q: Turnpike PAX: Dog-Faced Gremlin, Fergie, Kamikaze, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham, Rubber FNGs: None COUNT: 10 WARMUP: The Thang: With Bricks – Tricep Extension, shadow box, old man arm circles, Overhead Press Moseys to speed bump, cul de sacs – LBCs, Katniss Crunch, Flutter Kicks, partner Iron Cross Relay race, …
AO: the_castle Q: Billy Bob PAX: Turnpike, High Stick, Wannabe, McLovin, Wham, grilz, Rubber, Katniss, Turncoat FNGs: None COUNT: 10 WARMUP: Lap around lot then a few exercises. THE THANG: pick up bricks and circle up. Q instructed PAX that they could not use fingers to grasp bricks. All exercises ICC Round 1 Curls x …