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: Big Worm PAX: Kamikaze, Burgundy, Buc-ee, Mimosa, Wham, TOY, Turncoat, Turnpike, Wannabe FNGs: None COUNT: 10 WARMUP: some active stretching. 5 slow count merkins (6 seconds each, focus on full range of motion). Mosey to the top of the parking lot and give burpees THE THANG: 9-1 merkin ladder starting at the …
AO: the_castle Q: Wham PAX: Turnpike, Kamikaze, Wannabe, Wham, Turncoat, TOY, Wiki FNGs: None COUNT: 7 WARMUP: Collect block and head for cover THE THANG: Mix of porch with blocks – Tunnel squat for time – gazebo for step ups – triceps – LBC’s – called with 15 min left due to lightning strikes. #WorkWasDone …
AO: the_castle Q: Selfie PAX: Mimosa, Wham, Wannabe, Fergie, Dog-Faced Gremlin, Special K, Selfie, Turncoat FNGs: None COUNT: 8 WARMUP: SSH, TTT, LBACs, Raise the Roof, Plank Jacks, Merkins THE THANG: Take a set of bricks to the top of Liberal Hill. Brick work = 10 curls, 10 overhead press, 10 butterfly, 10 shadow boxers. …
AO: the_castle Q: Hazmat (F3 Huntsville) PAX: Dog-Faced Gremlin, Fergie, Kamikaze, Special K, Turncoat, Wiki, Spurrier FNGs: None COUNT: 9 WARMUP: SSH, Willy Mays Hays, High Knees, LBACs, Moroccan Night Clubs, seal claps, raise the roofs. THE THANG: 10 Murder Bunny’s, run the loop 10 MBs, 10 1 legged burpees, loop 10MBs, 10 OLBs, 10 …
AO: the_castle Q: Turnpike PAX: Special K, Turncoat, TOY, Wham, Hazmat (F3 Huntsville), Fergie, Kamikaze, Turnpike, Wiki, Spurrier FNGs: 1 Spurrier COUNT: 10 WARMUP: SSH, LBAC, Stretching THE THANG: Select block and JumpRope JR – 25 clicks and head to KG for more clicks and block work. Head to top of liberal hill for more …
AO: the_castle Q: Lamb Chop PAX: Hazmat (F3 Huntsville), Kamikaze, Fergie, Escrow, Lamb Chop, Turncoat, Wannabe, Wham, Wiki FNGs: None COUNT: 9 WARMUP: Light stretching – collect Medicine Ball “MB” and drop at Castle moat THE THANG: Head to KG drive for 10-10-10 Merkins, LBC’s, Squats at streets while running to Guard Shack and back. …
AO: the_castle Q: Wannabe PAX: Kamikaze, Special K, Wannabe, Philly FNGs: None COUNT: 4 WARMUP: ssh, windmills, baby arms, merkins, big boy THE THANG:3 Sets medicine ball overhead press, arm curls, bent over rows, bench press, v ups, K press, American hammer, scissor kicks. Along with incline merkins, step ups, and dips. :alert: ANNOUNCEMENTS :alert: …
AO: the_castle Q: Special K PAX: TOY, Turncoat, McLovin, Special K, Selfie, Wham, Fergie, Wannabe, Kamikaze, Wiki FNGs: None COUNT: 10 WARMUP: SSH – LBAC – High Knees etc THE THANG: Dora – 100 Merkins, 200 Squats, 300 SSH. Brick run to liberal hill then down N Tombee. Back to COT. More SSH #WorkWasDone :alert: …
AO: the_castle Q: Wannabe PAX: Fergie, grilz, Wham, Wannabe, Turncoat, TOY, Wiki FNGs: None COUNT: 7 WARMUP: SSH, windmills, baby arm circles THE THANG: with medicine balls over head press curls tricep extensions 20 ea. On the court 2 sets of throwing medicine balls over net. Side shuffle suicides 2 sets of merkins mt climbers …
AO: the_castle Q: Dog-Faced Gremlin PAX: Wham, Kamikaze, Buc-ee, Wannabe, TOY, Dog-Faced Gremlin, ANDY FNGs: None COUNT: 7 WARMUP: Pledge of Allegiance SSH x 15 IC TTT x15 IC IW’s x 15 IC LBAC x 10 IC, reverse x10 IC Stretch OYO THE THANG: Grab 2 Bricks Mosey up Liberal Hill. Run to every other …