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: Wham, Katniss, Mimosa, Dog-Faced Gremlin, Turncoat, Fergie, Wannabe, Special K, TOY, Kamikaze, Selfie FNGs: None COUNT: 12 WARMUP: Quaker 5k Stridelite Solo, SSH, TTT, Calf Stretch, Quad Stretch, Arm Circles, RTR, Reverse Arm Circles, Seal Claps, Moroccan Night Club, Grab Blocks THE THANG: We did 5 sets EMOM for each …
AO: the_castle Q: Special K PAX: Dog-Faced Gremlin, Fergie, High Stick, Kamikaze, Special K, Wannabe FNGs: None COUNT: 6 WARMUP: Not much THE THANG: Left turn Castle Loop with right side mailbox stop for dealers choice 6/5 reps in honor of Special K 65 BD on 12/28. ANNOUNCEMENTS: Off Monday COT: Lords Prayer and thoughts …
AO: the_castle Q: grilz PAX: Buc-ee, grilz, High Stick, Kamikaze, Katniss, Wannabe, Turncoat, Turnpike FNGs: None COUNT: 8 WARMUP: SSH – LBAC – Imperial Walker – LBC’s THE THANG: Cinder Blocks – Road Work etc – #LoveTheWetPavement ANNOUNCEMENTS: prayers for Turnpikes vocal cord surgery – #HitTheHighNotes – Special K Fri HBD! COT: Prayer and out
AO: the_castle Q: Katniss PAX: Escrow, Kamikaze, Katniss, Mimosa, Turncoat, Turnpike, Wannabe, Selfie FNGs: None COUNT: 8 WARMUP: SSH – TTT – Calf Stretch THE THANG: Run To Foot Point with Batons – stop along the way for Merkins – Squats – Crunches etc. Run to top of Foot Point, Crunches – Repeat. Along the …
Best Christmas Memory Baton Run to Foot Point HillRead More »
AO: the_castle Q: Billy Bob PAX: Katniss, grilz, Wham, Turncoat, Mimosa, Dog-Faced Gremlin, Fergie, Buc-ee, McLovin, Turnpike, Special K, Kamikaze, Wannabe, High Stick, Shakespeare FNGs: None COUNT: 16 WARMUP: various IC count exercises THE THANG: Mosey to Braddock Pt stop sign for instructions. Mailbox Mayhem Round 1: 3 exercises. Merkins, Heel tap crunches, squats. Sprint …
AO: the_castle Q: DoubleDown PAX: Burgundy, DoubleDown, grilz, High Stick, Kamikaze, McLovin, Mimosa, TOY, Turncoat, Turnpike, Wannabe FNGs: None COUNT: 11 WARMUP: SSH, LBAC, Imperial Walker, Parking Lot Mosey THE THANG: cinder block themed 12 days of Christmas Ladder ANNOUNCEMENTS: Prayers for DD’s Father in law COT: Prayer and out
AO: the_castle Q: Quaker PAX: Fergie, Big Worm, Turnpike, Turncoat, Katniss, Quaker, Special K, Wham, Buc-ee, Wannabe, Dog-Faced Gremlin, Kamikaze FNGs: None COUNT: 12 WARMUP: SSH, TTT, Arm Circles Fwd and Back, RTR, Overhead Clap, Seal Claps, Moroccan Night Clubs THE THANG: Mosey up Liberal Hill and down Kings Grant Drive to Retreat w/ some …
AO: the_castle Q: Lamb Chop PAX: Burgundy, Selfie, Turncoat, Katniss, Mimosa, Wannabe, Escrow, Lamb Chop, Dog-Faced Gremlin, Special K, Turnpike, Kamikaze, TOY FNGs: None COUNT: 13 WARMUP: stretching THE THANG: castle loop with 10/10/10 at side streets – combo of jump rope clicks – merkins – LBC’s plus other chosen upper – lower and rope …
AO: the_castle Q: Selfie PAX: Buc-ee, Escrow, Katniss, Wham, Fergie, Mimosa, Dog-Faced Gremlin, Turnpike, Kamikaze, Wannabe, Special K, Burgundy, High Stick, TOY, Selfie FNGs: None COUNT: 15 WARMUP: SSH Through The Tunnel Little Baby Arm Circles Overheard Arm Claps Burpees Calf stretches Plank Jacks THE THANG: Grab a set of bricks and run left out …
AO: the_castle Q: Turncoat PAX: Fergie, Kamikaze, Katniss, Mimosa, Selfie, TOY, Wham, Gomer FNGs: None COUNT: 9 WARMUP: SSH, Through the tunnel, little baby arm circles, Joel Osteens, Downward dog and calf stretch, plank walk out THE THANG: Grab a coupon and Cusack to the first cul de sac. Then 20 goblet squats, 20 curls …