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: Quaker PAX: grilz, Wham, Katniss, Quaker, Kamikaze, Special K, Wannabe, Turncoat, TOY FNGs: None COUNT: 9 WARMUP: SSH, TTT, Stretching, Arm Circles, RTR, Reverse Arm Circles THE THANG: Grab two bricks and run to Liberal Hill. Stop at the bottom (10 Burpees), run to the top (20 OH Claps w Bricks), leave …
AO: the_castle Q: Mimosa PAX: Big Worm, Buc-ee, Burgundy, Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Mimosa, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 13 WARMUP: SSH, Through the Tunnel, Calf Stretch, Hurdler Stretch THE THANG: Collect bricks for Guard Shack and back run. With street stops for 10-15-20 Merkins, Curls, OHP. Followed by Liberal …
AO: the_castle Q: Dog-Faced Gremlin PAX: Wham, Dog-Faced Gremlin, TOY, Turncoat, Selfie, Katniss, Wannabe FNGs: None COUNT: 7 WARMUP: SSH-IC x 15 LBAC-IC x 15 Forward, x15 Reverse x15 Joel Osteens TTT-IC x 15 Windmill-IC x 15 mosey to top of hill… THE THANG: LOOP RUN- STOP at EACH MAILBOX on right- OYO- COMPLETE the …
AO: the_castle Q: Big Worm PAX: Escrow, High Stick, Fergie, Mimosa, Katniss, Wham, Special K, Wannabe FNGs: None COUNT: 9 WARMUP: some active stretching while walking in the parking lot THE THANG: 4 ladders First ladder: burpees 6, 5, 4, 3, 2, 1. 20 SSH after each set of burpees. After each set of burpees …
AO: the_castle Q: Buc-ee PAX: Billy Bob, Big Worm, Buc-ee, Dog-Faced Gremlin, Escrow, grilz, Kamikaze, Katniss, Mimosa, Special K, Turncoat, Turnpike, Wannabe, Fergie FNGs: None COUNT: 14 WARMUP: SSH – Slow Fast Merkins and Squats THE THANG: castle loop with no stops – select block and MB – Curls, OHP, lunges, squats, chest press etc …
AO: the_castle Q: Selfie PAX: Burgundy, Fergie, High Stick, Kamikaze, Selfie, Special K, Wannabe, Wham, Turncoat, Turnpike FNGs: None COUNT: 10 WARMUP: SSH Little Baby Arm Circles Raise the roof Through The Tunnel THE THANG: Grab a set of bricks, running to Retreat Ln. At each stop on the right, do 10 curls, 10 shadow …
AO: the_castle Q: Fergie PAX: Turncoat, Turnpike, High Stick, Wannabe, Katniss, Big Worm, None FNGs: 1 None COUNT: 7 WARMUP: SSH, TTT THE THANG: Castle Loop with stops. 100 burpees, 160 merkins, 160 LBC’s, 160 squats ANNOUNCEMENTS: HHH (great group of guys) COT: Prayer and out
AO: the_castle Q: Kamikaze PAX: Dog-Faced Gremlin, Selfie, Turncoat, Wannabe, Kamikaze FNGs: None COUNT: 5 WARMUP: Collect Medicine Ball – Parking lot – Slam- Squat – Press and Toss THE THANG: OHP – MB Slam, Curls – Chest Press – Kamikaze Pull Over Press and V-ups, LBC’s, Flutter with MB, Over Head Carry to Gazebo …
AO: the_castle Q: Wannabe PAX: Dog-Faced Gremlin, Escrow, Fergie, Kamikaze, Katniss, Quaker, Special K, TOY, Turncoat, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: windmills, side stradle hops, big boy situps, through the tunnel, 5 burpees THE THANG: 225 side straddle hops, 225 squats, 80 lunges each leg, 50 flutter kits, 20 big boy situps, 20 …
AO: the_castle Q: High Stick , Billy Bob, Burgundy, High Stick, Katniss, Kamikaze, Mimosa, Fergie, Turncoat, Turnpike, Wannabe, Wham PAX: Billy Bob, Burgundy, Fergie, Kamikaze, Katniss, Mimosa, Turncoat, Turnpike, Wannabe, Wham, High Stick FNGs: None COUNT: 11 WARMUP: Overall body stretch THE THANG: Brick run to Guardshack and back with Culdesac stops for merkins – …