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: Turncoat PAX: Wham, Fergie, Dog-Faced Gremlin, McLovin, Grilz FNGs: None COUNT: 6 WARMUP: Side straddle hop x 15 Thorough the tunnel x 10 Downward dog and calf stretch THE THANG: The Iron pax Cindy 500 ANNOUNCEMENTS: Next week is High Stick, Billy Bob and McLovin COT: Prayers for Katniss’ father in law, …
AO: the_castle Q: CESS PAX: Fergie, Billy Bob, Turncoat, Turnpike, Kamikaze, High Stick, Wham, grilz, Dog-Faced Gremlin, TOY, CESS, Buc-ee FNGs: None COUNT: 12 WARMUP: 9 SSH IC 9 Merkins IC 9 LBC’s IC Mosey out the parking lot and to the top of the hill. THE THANG: 9 and 18 reps at all 23 …
AO: the_castle Q: F3 Bubbles PAX: Wannabe, McLovin, Katniss, Kamikaze, Escrow, Turnpike, grilz, F3 Bubbles, TOY, Dog-Faced Gremlin, Selfie, Wham FNGs: None COUNT: 12 WARMUP: SSH, Imperial Walker, LBAC THE THANG: Nice blend of run – 1.4 miles, merkins, LBC’s and block work ANNOUNCEMENTS: Wham Fri COT: Prayer and out
AO: the_castle Q: Kamikaze PAX: Kamikaze, Dog-Faced Gremlin, Escrow, Fergie, grilz, Katniss, Lamb Chop, Rubber, TOY, Turncoat, Wannabe FNGs: None COUNT: 11 WARMUP: select block THE THANG: curls, chest press, overhead press, squats. Hello dolly, parking lot snow angels, Katnis crunch, kamikaze v up, kamikaze over head press. Wall sits x 3, picnic table merkins, …
AO: the_castle Q: Escrow PAX: Turncoat, Selfie, Quaker, Escrow, McLovin, Katniss, Kamikaze, Dog-Faced Gremlin, Buc-ee, Wham, grilz, Wannabe, Turnpike, TOY, Billy Bob FNGs: None COUNT: 15 WARMUP: SSH, LBAC,RRR,TTT, stretches,etc THE THANG: run and exercises, medicine ball work ANNOUNCEMENTS: HDHH, COT:Lords Prayer
AO: the_castle Q: Quaker PAX: Lobstah, Turncoat, Kamikaze, Wannabe, Big Worm, Wham, Dog-Faced Gremlin, Burgundy, Special K, High Stick, Quaker, Selfie, Buc-ee, Fergie, Carpetbagger FNGs: None COUNT: 15 WARMUP: SSH, TTH, 10 Merkins, 10 LBCs, Stretching THE THANG: Grab two bricks and run to Liberal Hill. Stop at the bottom (10 Burpees), run to the …
AO: the_castle Q: Big Worm PAX: grilz, Kamikaze, McLovin, Fergie, Turncoat, Wannabe, Wham FNGs: None COUNT: 8 WARMUP: some on your own arm circles and arm raises, OYO through the tunnel, 20 SSH, 10 merkins, one lap in the parking lot THE THANG: round 1: 6 burpees at bottom of parking, 30 flutters at top …
AO: the_castle Q: Wannabe PAX: grilz, Turncoat, Wannabe, Kamikaze, Katniss, Wham FNGs: None COUNT: 6 WARMUP: SSH, Wind Mills, Thru the Tunnel, Calf Stretches, Mosey to Court #1 THE THANG: Court Suicides with 2 Sets of Merkins, Mt Climbers,and Plank PushUps Two Laps around Courts 1&2 Court Suicides with 2 Sets of Big Boy Situps, …
AO: the_castle Q: Selfie PAX: Big Worm, Buc-ee, Fergie, grilz, Kamikaze, Katniss, McLovin, Selfie, Turncoat, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH Imperial Walkers Arm Circles Overhead armclaps TTT THE THANG: Grab a block, go to top of liberal hill. Hill suicides from the top to each driveway down the hill. With blocks – …
AO: the_castle Q: Selfie PAX: Big Worm, Buc-ee, Fergie, grilz, Kamikaze, Katniss, McLovin, Selfie, Turncoat, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH Imperial Walkers Arm Circles Overhead armclaps TTT THE THANG: Grab a block, go to top of liberal hill. Hill suicides from the top to each driveway down the hill. With blocks – …