AO: _Castle Q: Quaker PAX: TOY, Wham, Kamikaze, Wannabe, Lamb Chop, grilz, Selfie, Quaker, Turncoat, High Stick FNGs: None COUNT: 10 WARMUP: Grab blocks, SSH, TTT, Blockees, Stretch Legs, LBC, Arm Circles, Overhead Claps THE THANG: -Run to Guard Gate and back, stop at each intersection (5 Burpees, 10 Merkins, 10 Squats) -Wall Sits in …
AO: _Castle Q: Turncoat PAX: Burgundy, Turncoat, High Stick, Quaker, Kamikaze, Wannabe, Escrow FNGs: None COUNT: 7 WARMUP: SSH, arm stretch, calf stretch, leg stretching, etc THE THANG: medicine ball group Dora’s with exercises of through the leg lunge, squats, curl/press/ tri, etc followed by circle of pass and catch, chest toss and run, etc, …
AO: _Castle Q: Billy Bob PAX: High Stick, Escrow, grilz, Turncoat, Selfie, Wham, Quaker, Kamikaze, Wannabe, Big Worm, Lamb Chop, Katniss, Billy Bob FNGs: None COUNT: 13 WARMUP: Various IC exercises THE THANG: Mosey to Braddock Pt stop sign (Somehow I appreciate the stop signs more these days) for instructions. Mailbox Mayhem Round 1: 3 …
AO: _Castle Q: grilz PAX: TOY, Big Worm, Escrow, grilz, High Stick, Kamikaze, Katniss, Lamb Chop, Selfie, Turncoat, Wannabe, Wham FNGs: None COUNT: 12 WARMUP: SSH,LBAC, TTT, etc THE THANG: block, rifle, slam ball Dora with exercises including block/rifle curls, slam ball chest throw, slam ball slams, over head block walk, overhead rifle run, straight …
AO: _Castle Q: Kamikaze PAX: Big Worm, Billy Bob, Escrow, grilz, High Stick, Kamikaze, Katniss, Lamb Chop, Quaker, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH, TTT, leg stretch, calf stretch, etc THE THANG: block work including curls, squats, overhead press, kamikaze vups, chest press, triceps, curl to overhead press to triceps, LBC, toe touch, …
AO: _Castle Q: Quaker PAX: grilz, High Stick, Kamikaze, Katniss, Turncoat, Turnpike, Wannabe, Wham, Quaker FNGs: None COUNT: 9 WARMUP: SSH, through the tunnel, armcircles, raise the roof, calf and quad stretch THE THANG: -DORA with two blocks, one partner farmer carry blocks across lower lot and around whoville, other partner(s) doing 50 burpees, 100 …
AO: _Castle Q: Wham PAX: Turnpike, Katniss, Kamikaze, Burgundy, Selfie, Escrow, Quaker, Wannabe, Wham, grilz, High Stick, Turncoat, TOY FNGs: None COUNT: 13 WARMUP: was done including but not limited to:SSH, armcircles, leg stretches, etc THE THANG: strategically placed block, brick, and rifle DORA workout with alternating partner sprints MARY: was done ANNOUNCEMENTS: were made …
AO: _Castle Q: Escrow PAX: High Stick, Turncoat, Turnpike, TOY, Kamikaze, grilz, Selfie, Escrow, Burgundy, Wannabe, Quaker, Wham, Lamb Chop, Katniss FNGs: None COUNT: 14 WARMUP: frisbee toss with side,straddle hop, arm circles, arms stretch, calf stretch, through the tunnel, raise the roof, etc. THE THANG: lava ball Indian run with multiple exercise variations including …
AO: _Castle Q: F3 Bubbles PAX: Jeff Black, Escrow, F3 Bubbles, grilz, High Stick, Kamikaze, Katniss, Quaker, T.O.Y, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 13 WARMUP: SSH,merkins, TTT, etc THE THANG: mosey up hill, circuit of jump squats, mosey, iron cross, mosey, merkin uphill sprint. Plank till 6. Exercise variations of crazy crab, lunges, …
AO: _Castle Q: QSignups PAX: Billy Bob, Escrow, grilz, High Stick, Kamikaze, Katniss, Quaker, Selfie, T.O.Y, Turncoat, Turnpike, Wannabe, Wham, Special K, Lamb Chop FNGs: None COUNT: 15 WARMUP: improvised THE THANG: TABATA with block curls, Bobby hurlers, LBC, Block press, big boys , frog leg big boys, F Mercuries, burpees, merkins, etc. intermission included …