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: Wannabe PAX: Fergie, grilz, Katniss, Lamb Chop, TOY, Turncoat, Wannabe, Wham FNGs: None COUNT: 8 WARMUP: stretching and Cardio THE THANG: 4 sets x 2 Set 1 (20 ea.) merkin, mt climbers, plank jacks. 2 sets of tennis court suicides followed by two laps around courts 1&2. Set 2 (20 Ea.) side …
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: McLovin PAX: grilz, Katniss, Wannabe, Dog-Faced Gremlin, Wham, Turnpike, McLovin FNGs: None COUNT: 7 COP SSH x 20 (IC) Imperial Walker x 15 (IC) Squats x 12 (IC) Mosey from Clubhouse, and stop for brief Merkin ladder. Then mosey to corner of Kings Grant Drive and Tombee Lane Tombee Torture Round 1 …
AO: the_castle Q: DoubleDown PAX: Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH – Imperial Walker THE THANG: Bricks – Tunes – Bro-Ga #GuyYoga – Parking lot loops – Merkins and more ANNOUNCEMENTS: LambChop Fri COT: Prayer and out
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: 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: 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