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
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: 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: High Stick PAX: Katniss, Escrow, Kamikaze, Turncoat, High Stick, Wannabe, Tinactin (F3 Naperville, IL), grilz, Turnpike FNGs: None COUNT: 9 WARMUP: grab CB and head to Porch THE THANG: Blocks – Gazebo – and finish with Tug-O-War ANNOUNCEMENTS: welcome Tinactin from Naperville COT: Prayer and out
AO: the_castle Q: grilz PAX: Special K, Dog-Faced Gremlin, Selfie, Kamikaze, Wham, Wannabe, Burgundy, grilz, Turncoat, TOY, Turnpike, High Stick, Gomer, Gunner FNGs: None COUNT: 14 WARMUP: SSH x 25, TTT x 10, Slow Fast Merkins x 10 THE THANG: Head to Liberal Hill – Partner run Tombee Loop in different directions – meet up …
AO: the_castle Q: Quaker PAX: Wham, Quaker, Fergie, grilz, Katniss, Turncoat, Gomer, Gunner FNGs: None COUNT: 8 WARMUP: 10 Burpees, SSH, TTT, 20 Merkins, Quad and Calf Stretch THE THANG: Indian Run to Huspah with many stops along the way for various exercises then begin Hell on Huspah: 3 laps of Huspah Lane Loop – …
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 …