AO: the_castle Q: Fergie PAX: Turnpike, Wham, Billy Bob, Buc-ee, Dog-Faced Gremlin, Escrow, grilz, High Stick, Kamikaze, Mimosa, Selfie, Turncoat, Gomer FNGs: None COUNT: 14 WARMUP: SSH X 25, TTT X15 THE THANG: Grab CB and leave at COT, mosey to guard shack and back to COT with 40 LBC’s along the way. Round 1 …
AO: the_castle Q: Dog-Faced Gremlin PAX: Wham, Kamikaze, Buc-ee, Escrow, Dog-Faced Gremlin, High Stick, Burgundy, Fergie, Wannabe, McLovin, Turnpike, Turncoat, Katniss, none FNGs: 1 none COUNT: 14 WARMUP: 15x Side Straddle Hops, 15x TTT, 15x BAC’s- Forward/Reverse,. into Joel Osteens, 10x Merkins, 10x Flutters THE THANG: Mosey up to top of hill. Complete Loop,.. hitting …
AO: battle Q: CESS PAX: Spot, Ronda, Buc-ee, Fergie, Big Worm, CESS FNGs: None COUNT: 6 WARMUP: Jog to the Battle Loop Grab a Block THE THANG: 5 rounds 25 curls for the girls 10 incline Merkins 10 big Boys 10 decline merkins 5 rounds 25, 20, 15, 10, 5 curl press 1 minute plank …
AO: the_castle Q: TOY PAX: Kamikaze, Buc-ee, High Stick, Katniss, TOY, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 9 WARMUP: 5 SSH – 5 burpees, 5 SSH – 5 Burpees, LBAC – 5 Burpees THE THANG: Castle Loop with Burpees – ended up doing 105 burpees with Merkins, LBC’s and Squats added in for good …
AO: the_castle Q: SweetTart PAX: Katniss, Dog-Faced Gremlin, Kamikaze, Fallout, Snowflake, Quaker, BunkBed, Turnpike, Turncoat, Wham, Buc-ee, Burgundy, High Stick, Special K, Wannabe, Fergie, Selfie, Mimosa, Gomer, Groupon FNGs: None COUNT: 21 WARMUP: Side Straddle Hop Imperial walker Through the tunnel LBAC Grab bricks Merkins LBCs Squats Hip thrusters THE THANG: reps: 5 Run 10 …
AO: the_castle Q: Kamikaze PAX: Dog-Faced Gremlin, Billy Bob, TOY, Turnpike, Escrow, Wannabe, Buc-ee, High Stick, Mimosa, Kamikaze, CESS, Gunner “Parker” FNGs: 1 Gunner “Parker” COUNT: 12 WARMUP: through the tunnel, LBAC, RTR, Over Head Press, Squats THE THANG: cinder block carry to Guard Shack and back with 7 stops for 10 incline merkins, 10 …
AO: the_castle Q: Big Worm PAX: Kamikaze, Burgundy, Buc-ee, Fergie, grilz, High Stick, Mimosa, Turncoat, Special K FNGs: None COUNT: 10 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: the_castle Q: Billy Bob PAX: Mimosa, grilz, Kamikaze, Katniss, TOY, Wham, Burgundy, Turncoat, Dog-Faced Gremlin, Rubber, Buc-ee, Fergie, McLovin, High Stick, Groupon FNGs: None COUNT: 16 WARMUP: Instruction on why we cadence count. “The next exercise is…” “Starting position, move!” “In cadence!” “Exercise!” SSH ICx15 Frankensteins ICx15 LBAC forward, backward and RTR ICx15 5 …
AO: the_castle Q: Wannabe PAX: Dog-Faced Gremlin, Kamikaze, Buc-ee, Burgundy, Billy Bob, Escrow, Fergie, Selfie, Turncoat, Turnpike, Wannabe, grilz, Wham, MiMosa FNGs: None COUNT: 14 WARMUP: SSH, Imperial walker, LBAC, RTR, Plank THE THANG: select Bucket – load with 2 Cinder blocks and Bricks – start at parking lot – 10 yd bucket push while …
AO: the_castle Q: Wannabe PAX: Billy Bob, Buc-ee, Burgundy, Dog-Faced Gremlin, Escrow, grilz, Fergie, Kamikaze, Selfie, Wham, Wannabe, Turnpike, Turncoat, Minosa FNGs: None COUNT: 14 WARMUP: SSH, Imperial Walkers, Baby Arm Circle w/ Overhead Claps, Merkins, and Plank THE THANG: In the Parking Lot 30 yd push (65#) w/ Burpees Mosey 30 count step/squat combination …