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 …
AO: the_castle Q: Buc-ee PAX: Kamikaze, Billy Bob, Buc-ee, Burgundy, Fergie, grilz, High Stick, Katniss, Rubber, Special K, TOY, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH with solid cadence by Kamikaze, followed by the Q arrival THE THANG: guard shack run x 4 with 6 reps 10 ct OHP – decline merkins – …
AO: the_castle Q: Quaker PAX: Lobstah, Turncoat, Kamikaze, Wannabe, Big Worm, Wham, Dog-Faced Gremlin, Burgundy, Special K, High Stick, Quaker, Selfie, Buc-ee, Fergie, Carpetbagger FNGs: None COUNT: 15 WARMUP: SSH, TTH, 10 Merkins, 10 LBCs, Stretching THE THANG: Grab two bricks and run to Liberal Hill. Stop at the bottom (10 Burpees), run to the …
AO: the_castle Q: Wham PAX: Billy Bob, Buc-ee, Burgundy, Fergie, High Stick, Kamikaze, Katniss, Special K, TOY, Turnpike, Wannabe, Wham, Dog-Faced Gremlin FNGs: None COUNT: 13 WARMUP: 12 SSH 12 Imperial Walkers 12 Calf raises 12LBACF 12 LBACB 12 raise the roof Burtterfly stretch THE THANG: Grab brings and run to the first street 5 …
AO: the_castle Q: F3 Bubbles PAX: Kamikaze, Buc-ee, High Stick, Burgundy, TOY, Fergie, Special K, Escrow, Tarek, Wham, grilz, Turnpike, Turncoat FNGs: None COUNT: 14 WARMUP: stretch and select block, warm up with block in cadence. Leave block at AOQ and mosey to Tombee THE THANG: Tombee loop with merkins – lots of merkins most …
AO: the_castle Q: TOY PAX: Kamikaze, grilz, Wham, TOY, Dog-Faced Gremlin, Turncoat, Burgundy, High Stick, Fergie, Big Worm, Turnpike, Katniss FNGs: None COUNT: 12 WARMUP: The usual THE THANG: The Unusual – select bricks followed by allot of ShadowBox – 20/3 ct and SSH 15/3 ct. head to Braddock for each way MailBox Burpee and …
AO: _Castle Q: BunkBed PAX: Turncoat, Quaker, Dog-Faced Gremlin, grilz, TOY, Wham, Burgundy, Special K, Katniss, Kamikaze, Wannabe FNGs: None COUNT: 12 CONDITIONS&PREP: Turncoat invited YHC to give a Q at The Castle, one of the best and attended and by far most consistent in delivering solid beatdowns. Purpose was to take Bigfoot flag to …
AO: _Castle Q: Special K PAX: Special K, Wannabe, Burgundy, grilz, Wham, Lamb Chop, Turnpike, Kamikaze, Quaker FNGs: None COUNT: 9 WARMUP: SSH, Through the Tunnel, Stretching, collect Bricks THE THANG: Running with bricks to Guard Shack with 7 stops for 15 Merkins – 20 Squats – 25 curls. Round 2 same route with 10 …