AO: the_castle Q: Buc-ee PAX: Burgundy, Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Katniss, Mimosa, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 11 DISCLAIMER Provided WARMUP: TTT, SSH, Slow Fast Merkins, etc THE THANG: Cinder block – 4 sets of Lunges, OHP, Tricep dips, Chest press, Skull crusher – return blocks for Medicine balls and 4 sets …
AO: the_castle Q: Turncoat PAX: Wham, Katniss, Dog-Faced Gremlin, Kamikaze, Burgundy, grilz, Buc-ee, TOY, Wannabe, Fergie, Wiki Screech FNGs: None COUNT: 12 The land of a thousand burpees DISCLAIMER WARMUP: SSH x 20 Through the tunnel x 15 Little baby arm circles forward x 10 Little baby arm circles backward x 10 Downward dog stretch …
AO: the_castle Q: Big Worm PAX: Kamikaze, Burgundy, Buc-ee, Mimosa, Wham, TOY, Turncoat, Turnpike, Wannabe FNGs: None COUNT: 10 WARMUP: some active stretching. 5 slow count merkins (6 seconds each, focus on full range of motion). Mosey to the top of the parking lot and give burpees THE THANG: 9-1 merkin ladder starting at the …
AO: the_castle Q: Mimosa PAX: Burgundy, Dog-Faced Gremlin, Fergie, Buc-ee, grilz, Kamikaze, Mimosa, TOY, Turncoat, Wannabe FNGs: None COUNT: 13 WARMUP: 20 x SSH 20s Calf Stretch 20s Butterfly Stretch THE THANG: Mosey to Retreat with a few exercises a long the way. Grouped up at the bottom of Retreat. Partner up for Dora. 100 …
AO: the_castle Q: Wham PAX: grilz, Turnpike, Fergie, McLovin, Buc-ee, Dog-Faced Gremlin, Kamikaze, Wham, Wannabe, Burgundy, Turncoat, Special K FNGs: None COUNT: 12 WARMUP: SSH, LBAC, calf stretch THE THANG: 12 man Indian run with lead carrying medicine ball. Stop at right streets for merkins and monkey humpers. Followed by 3 laps around Point Comfort …
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: 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: 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: 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 …