AO: the_castle Q: McLovin PAX: Billy Bob, Wham, Turnpike, Katniss, grilz, Wiki, Selfie, Wannabe, Kamikaze, Fergie FNGs: None COUNT: 11 DISCLAIMER – Provided WARMUP: Monkey Humpers, Imperial Walker, Slow Fast Merkins THE THANG: Grab CB and fast walk to Braddock – at Braddock stop at each Mailbox left and right – 15 stops x 3 …
AO: the_castle Q: Katniss PAX: grilz, Wham, Turnpike, Dog-Faced Gremlin, Katniss, Kamikaze, Wannabe, Rubber FNGs: None COUNT: 8 DISCLAIMER – Done with Medical discharge mention WARMUP: yes THE THANG: Track down your medicine ball and game on. Warm up – head to KG 4 way for more of same with hill work – Bernie Sanders …
AO: the_castle Q: Selfie PAX: Selfie, Buc-ee, Fergie, Katniss, Mimosa, Wannabe, Wham, grilz, Wiki FNGs: None COUNT: 9 DISCLAIMER WARMUP: SSH, Little Baby Arm Circles, overhead claps, through the tunnel, windmill, slow-fast merkins THE THANG: Run with bricks to Davant. At each intersection on the way, do 10 overhead press, 10 shadow boxers, 20 curls, …
AO: the_castle Q: Billy Bob PAX: grilz, Wham, Dog-Faced Gremlin, TOY, Mimosa, Turncoat, McLovin, Katniss, Buc-ee, Wannabe, Wilki FNGs: None COUNT: 12 DISCLAIMER followed by How to Count! “The next exercise is…. In cadence… Exercise! WARMUP: All exercises called in cadence. Imperial walkers Calf raises Slow fast squat Carolina dry dock THE THANG: Mosey to …
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: Wham PAX: Mimosa, Escrow, Katniss, TOY, Turnpike, grilz, Buc-ee, Fergie, Kamikaze, Wiki FNGs: None COUNT: 11 DISCLAIMER WARMUP: Disclaimer #maybe and game on THE THANG: 1 Pax with bricks – head to 4 way – bricks shared after each stop – right turn to guard shack with 10/10/10 Merkins/Abs/Lower body – two …
AO: the_castle Q: Turnpike PAX: Big Worm, Fergie, grilz, Kamikaze, Katniss, Wham FNGs: None COUNT: 7 DISCLAIMER WARMUP: SSH; Stretching; OldMan ArmCircles; Imperial Walker, Calf Raises THE THANG: Partner up – curls/run; overhead press/run; plank/run; goblet squat/lunge. Lots of clicks, including left and right leg solos. :alert: ANNOUNCEMENTS :alert: : HDHH today at Bar None …
AO: the_castle Q: Quaker PAX: Fergie, Buc-ee, Kamikaze, Wham, Turnpike, Dog-Faced Gremlin, TOY, Mimosa, grilz, Wannabe, Wiki FNGs: None COUNT: 12 WARMUP: SSH, TTT, Arm Circles, Reverse, OH Clap, RTR THE THANG: Grab bricks and run to the bottom of Liberal Hill. At the bottom do 10 Burpees, run up the hill, do 15 OH …
AO: the_castle Q: Buc-ee PAX: Wham, Wannabe, Special K, Mimosa, Kamikaze, grilz, Fergie, Wiki FNGs: None COUNT: 9 WARMUP: stretching, SSH THE THANG: Cinderblock – incline and decline, OHP, Dips, Iron Cross, Anchor drop, etc with two Guard Shack runs for fun :alert: ANNOUNCEMENTS :alert: : Mimosa Wed COT: Prayer for Toys wife and Richland …
AO: the_castle Q: Wannabe PAX: Fergie, grilz, Wham, Wannabe, Turncoat, TOY, Wiki FNGs: None COUNT: 7 WARMUP: SSH, windmills, baby arm circles THE THANG: with medicine balls over head press curls tricep extensions 20 ea. On the court 2 sets of throwing medicine balls over net. Side shuffle suicides 2 sets of merkins mt climbers …