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: Buc-ee PAX: Dog-Faced Gremlin, Buc-ee, Turncoat, Turnpike, Wham, McLovin, Kamikaze, Mimosa, grilz FNGs: None COUNT: 9 WARMUP: SSH – LBAC etc THE THANG: Collect blocks and bricks for OHP, Curls, Bench Press, Brick Merkins, Man Maker etc. Finish with stretching ANNOUNCEMENTS: Mimosa VQ. Wed COT: prayer and out
AO: the_castle Q: Kamikaze PAX: Turncoat, Turnpike, Wannabe FNGs: None COUNT: 4 WARMUP: collect Medicine Ball – SSH LBAC forward and back THE THANG: medicine ball “MB” press – curl – toss – hello dolly – flutter – MB back roll, wall sit – rockin merkins – MB OHP – Tricep etc. #WorkWasDone ANNOUNCEMENTS: Hump …
AO: the_castle Q: CESS PAX: Buc-ee, CESS, Dog-Faced Gremlin, Fergie, Big Worm, grilz, Kamikaze, Wham, Wannabe, Mimosa FNGs: None COUNT: 10 WARMUP: 10 SSH – 3 Burpees rinse and repeat x 5 THE THANG: 20 Merkins, 20 LBC’s, 20 Squats and run to Top of Liberal Hill and back. R&R x 5. Select 5 blocks …
AO: the_castle Q: Turnpike PAX: Burgundy, Dog-Faced Gremlin, Fergie, grilz, Katniss, Mimosa, Selfie, TOY, Wannabe, Turnpike FNGs: None COUNT: 10 WARMUP: SSH, Through the Tunnel, LBAC, stretches, calf raises THE THANG: bricks and jump ropes. Cusak bricks up hill- overhead press, tricep extension, curls with 20 rope clicks after each exercise. Move down Tombee – …
AO: the_castle Q: Wannabe PAX: Fergie, grilz, Katniss, Lamb Chop, TOY, Turncoat, Wannabe, Wham FNGs: None COUNT: 8 WARMUP: stretching and Cardio THE THANG: 4 sets x 2 Set 1 (20 ea.) merkin, mt climbers, plank jacks. 2 sets of tennis court suicides followed by two laps around courts 1&2. Set 2 (20 Ea.) side …
AO: the_castle Q: Dog-Faced Gremlin PAX: Turncoat, Turnpike, Mimosa, Kamikaze, Wannabe, Dog-Faced Gremlin, Wham, Burgundy, Buc-ee, Fergie, grilz, Special K FNGs: None COUNT: 12 WARMUP: yes THE THANG: Mosey to Liberal Hill – 5 merkins at base, choice at top of 12 exercises, rinse and repeat – 1.8 miles on the Hill. Head back to …
AO: the_castle Q: grilz PAX: Burgundy, Buc-ee, grilz, Kamikaze, Katniss, Mimosa, Fergie, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 12 WARMUP: SSH, TTT, etc THE THANG: Partner Parking lot Dora with blocks. Followed by mosey to KGDrive for more of same. ANNOUNCEMENTS: DFG Monday COT: Prayer and out
AO: the_castle Q: McLovin PAX: grilz, Katniss, Wannabe, Dog-Faced Gremlin, Wham, Turnpike, McLovin FNGs: None COUNT: 7 COP SSH x 20 (IC) Imperial Walker x 15 (IC) Squats x 12 (IC) Mosey from Clubhouse, and stop for brief Merkin ladder. Then mosey to corner of Kings Grant Drive and Tombee Lane Tombee Torture Round 1 …
AO: the_castle Q: Lamb Chop PAX: Burgundy, Wham, Special K, Turncoat, Selfie, Lamb Chop, Kamikaze FNGs: None COUNT: 7 WARMUP: THE THANG: Timed Tabata with workout stations – 35 and 45 lb plates – weight vest with 25 lb weights – medicine ball – bonny Blair – jump rope – resistance rope – perfect Merkin …
AO: the_castle Q: DoubleDown PAX: Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH – Imperial Walker THE THANG: Bricks – Tunes – Bro-Ga #GuyYoga – Parking lot loops – Merkins and more ANNOUNCEMENTS: LambChop Fri COT: Prayer and out