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: Escrow PAX: Billy Bob, Buc-ee, Dog-Faced Gremlin, Escrow, Kamikaze, Katniss, Mimosa, TOY, Wannabe, Wham FNGs: None COUNT: 10 WARMUP: too hot to warm up but we tried. THE THANG:ran around and used basket balls, frisbees and sand bags. :alert: ANNOUNCEMENTS :alert: : made some COT: prayed
AO: the_castle Q: F3 Bubbles PAX: Fergie, Kamikaze, Buc-ee, Wham, Turnpike, TOY, F3 Bubbles, Dog-Faced Gremlin, Wannabe, Katnis, Wiki FNGs: None COUNT: 11 WARMUP: SSH, TTT, LBAC forward and reverse, Stretching followed by Run to House of Grilz and back THE THANG: Select Medicine ball, MB themed Beatdown, Merkins, etc #WorkWasDone :alert: ANNOUNCEMENTS :alert: : …
AO: the_castle Q: Quaker PAX: Fergie, Buc-ee, Kamikaze, Wham, Turnpike, Dog-Faced Gremlin, TOY, Mimosa, grilz, Wannabe, Wiki FNGs: None COUNT: 12 WARMUP: SSH, TTT, Arm Circles, Reverse, OH Clap, RTR THE THANG: Grab bricks and run to the bottom of Liberal Hill. At the bottom do 10 Burpees, run up the hill, do 15 OH …
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 – …
AO: the_castle Q: Dog-Faced Gremlin PAX: Kamikaze, Wannabe, Fergie, Turnpike, Buc-ee, Dog-Faced Gremlin FNGs: None COUNT: 6 WARMUP: 15x SSH 15x Windmill 10x LBAC, front and back 10x Imperial Walkers Stretch OYO THE THANG: Start Loop,.every street on right , approx 15, complete Set of x10: Merkins, Squats and Choice of Core Total- 150 Merkins …
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 …
AO: the_castle Q: Mimosa PAX: TOY, Wannabe, Fergie, Kamikaze, Wham, Grillz,SpecialK FNGs: None COUNT: 8 WARMUP: Mosey to top of parking lot. Quad stretch Hamstring stretch Calf stretch 20x arm circles 20x Side straddle hops 15x Thru the tunnel THE THANG: Partner Medicine Ball Work (2 rounds) 1min Squat toss 1min Lunge toss 1min Russian …
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 …
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 …
AO: the_castle Q: Turncoat PAX: Wannabe, Turnpike, Wham, Kamikaze, Dog-Faced Gremlin, Wiki FNGs: None COUNT: 7 WARMUP: Side straddle hop x 20 Through the tunnel x 15 Little babies forward and back x 20 Raise the roof x 20 Butterfly stretch Hurdler stretch THE THANG: Grab medicine balls and Cusak to the 4 way Circle …