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: DoubleDown PAX: Wham, Wannabe, TOY, Selfie, Kamikaze, grilz, Special K FNGs: None COUNT: 8 WARMUP: SSH, LBAC forward and back, OHC, Imperial Walker THE THANG: Tunes played were all tax themed – cinder block Tabata – 40 sec on with 20 rest AMRAP – squat curls, OHP, Kamijaze pull over, bent row, …
AO: the_castle Q: Turnpike PAX: Dog-Faced Gremlin, Kamikaze, McLovin, TOY, Turncoat, Turnpike, Wannabe, Mimosa FNGs: None COUNT: 8 WARMUP: Imperial Walkers, LBAC, Stretching, Ray Charles THE THANG: tel:10-10-10-45 stops; 10 Hello Dolly, 10 Iron Cross, 10 LBC. 10 Monkey Humpers in Grilz’ front yard. 50 partner Iron Cross. 3 sets – Incline Merkin, Dips and …
AO: the_castle Q: Jar Jar PAX: Turncoat, Dog-Faced Gremlin, grilz, Wham, Buc-ee, Fergie, Bidet, Turnpike, Wannabe FNGs: None COUNT: 10 WARMUP: disclaimer THE THANG: usual warmups. Mosey. Arm circle song. Monkey humping tucks. Killer Bs. Ark loader suicides. 100 abs. More arm circles. Endex ANNOUNCEMENTS: update on Katniss, prayer requested. COT: Devo: lessons from Joseph
AO: the_castle Q: Quaker PAX: Turncoat, Kamikaze, Wannabe FNGs: None COUNT: 4 WARMUP: SSH, TTT, LBAC Forward and Revers, RTR, Moroccan Night Clubs, 10 Burpees, 10 Slow Fast Merkins THE THANG: AMRAP 1 min with Block: – Chest Press – Bent-over Row – Lunges – Iron Cross – Squats AMRAP 30 Second with Block – …
AO: the_castle Q: Turncoat PAX: Kamikaze FNGs: None COUNT: 2 WARMUP: Collect Cinderblock and Medicine Ball with quick mosey between lightning strikes to Porch THE THANG: SSH, TTT, LBAC, MB Slams, Curls, MB Merkins, MB/CB Merkins, Wall Sit, BB SitUp with High 5, etc ANNOUNCEMENTS: Quaker Friday COT: Prayer and out
AO: the_castle Q: Dog-Faced Gremlin PAX: Turncoat, Turnpike, Dog-Faced Gremlin, Kamikaze, Wannabe, Buc-ee, Burgundy FNGs: None COUNT: 7 WARMUP: Pledge of Allegiance ALL IC- SSH, LBAC front and Back, TTT, Windmills, Slow Merkins, OYO Stretch THE THANG: Each Pax Member Grab x 2 Bricks and Mosey to Top of Liberal Hill- Run Loop- at every …
AO: the_castle Q: Special K PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Selfie, TOY, Wannabe, Wham FNGs: None COUNT: 9 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: the_castle Q: Billy Bob PAX: TOY, McLovin, Wannabe FNGs: None COUNT: 4 3 PAX joined YHC in the rainy Gloom. Immediately grabbed some slam balls and moved to the porch. WARMUP: slow fast squats, mixed with various stretching and slow fast merkins. THE THANG: BLIMPS- Burpees, Lunges, Imperial Walker, Merkins, Plank Jacks, Squats. 4 …
AO: the_castle Q: Selfie PAX: Mimosa, Kamikaze, Turncoat, Turnpike, Special K, Wannabe, Wham, Selfie FNGs: None COUNT: 8 WARMUP: SSH Through The Tunnel Imperial Walkers Slow-fast merkins Calf stretch Plank Jacks Little Baby Arm Circles THE THANG: You thought running with bricks sucked, well try running with a medicine ball! Grab your ball and run …
AO: the_castle Q: Mimosa PAX: grilz, Lamb Chop, Kamikaze, Mimosa, TOY, Turncoat, Special K, Wham FNGs: None COUNT: 8 WARMUP: THE THANG: Good mix of Core and cardio -solid VQ with best March Madness memories sprinkled in. ANNOUNCEMENTS: Selfie Fri COT: Prayers for Katnis and quick recovery