AO: _Castle Q: T.O.Y PAX: T.O.Y, Turncoat, Kamikaze, grilz, Quaker, Turnpike, Wannabe, Wham, Escrow, McLovin, Special K FNGs: None COUNT: 11 WARMUP: SSH, TTT, Merkins, stretch, etc THE THANG: castle patrol run with one set of bricks carried. Three burpees, five merkins, and eight air squats at intersections and culdesacs + some big boys and …
AO: _Castle Q: grilz PAX: T.O.Y, High Stick, Wham, Turnpike, Kamikaze, Escrow, Katniss, Wannabe, Turncoat, grilz, Special K, Rubber FNGs: None COUNT: 12 WARMUP: SSH,LB arm circles, SF Merkins, SF squats, through the tunnel, stretches. etc. THE THANG: SF Block exercises of curls, squats, anchor drops, shoulder presses, triceps, etc. Block Doras two rounds each …
AO: _Castle Q: Kamikaze PAX: Turncoat, Kamikaze, Wannabe, Escrow, grilz, T.O.Y, Wham, High Stick, Quaker, Turnpike, Katniss, Special k FNGs: None COUNT: 12 WARMUP: was done THE THANG: Kings Grant Drive Patrol with exercises of merkins and iron crosses or squats and Lunges done at intersections. One selectively presented set of monkey humpers at an …
AO: _Castle Q: Quaker PAX: Quaker, Katniss, grilz, Turnpike, Turncoat, High Stick, Kamikaze, Escrow, Wham FNGs: None COUNT: 9 WARMUP: SSH, TTT, quad stretch, RTR, merkins THE THANG: block exercises : girl curls, chest press, squats, RTR, etc. intersection run with 15 merkins, 15 LBC, 15 squats at each stop; hill run with burpees at …
AO: _Castle Q: Wham PAX: Escrow, T.O.Y, Katniss, Big Worm, High Stick, grilz, Quaker, Turnpike, Wham, Selfie, Kamikaze, Wannabe, McLovin, Rubber, special k FNGs: None COUNT: 15 WARMUP: SSH, through the tunnel, burpees, 30 clicks, raise the roof, etc. THE THANG: overhead block walk up hill, modified cross course with exercises at ends and speed …
AO: _Castle Q: Turnpike PAX: Turnpike, T.O.Y, Big Worm, Wannabe, Kamikaze, Escrow FNGs: None COUNT: 6 WARMUP: mosey around Who-Ville, leg stretches, cobra and calf stretches THE THANG: castle cross course with brick exercises and mosey sprints. MARY: ray charles, iron cross, LBC, flutters, Kat is crunch, etc ANNOUNCEMENTS: COT:prayers for turnpike colleague and Wannabe …
AO: _Castle Q: High Stick PAX: Selfie, Wham, Katniss, Escrow, grilz, Turnpike, T.O.Y, Quaker, Kamikaze, High Stick, Special k (Wes Kirkland) , lamb chop (Elliott Epps) FNGs: None COUNT: 12 WARMUP: ssh, through the tunnel, arm circles, etc THE THANG: reverse pyramid ladder of burpees, merkins, LBC, Carolina dry docks, block squats, block rows, brick …
AO: _Castle Q: QSignups PAX: Kamikaze, Big Worm, High Stick, Escrow, grilz, Katniss, Wham, Quaker, Special k(Wes Kirkland); Bubbles FNGs: None COUNT: 10 WARMUP: SSH AND Through the tunnel followed by guard shack mosey THE THANG: block exercised followed by merkins and guard shack moseys MARY: block sit-ups ANNOUNCEMENTS: hump day happy hour COT:prayer
AO: _Castle Q: Escrow PAX: Kamikaze, grilz, Escrow, Turnpike, T.O.Y, Wham, Katniss, High Stick, Rudder, Special k (Wes Kirkland); (Elliott Epps) lamb chop FNGs: None COUNT: 11 WARMUP: Lamb Chop was the Q. Can’t enter him until he signs up in SLACK. SSH WAS main warm up and maybe side leg stretch THE THANG: DEALERS …
AO: _Castle Q: Turncoat PAX: Kamikaze, Turncoat, High Stick, Turnpike, Katniss, McLovin, Wham, Selfie, grilz FNGs: None COUNT: 9 The workout Warm up with bricks Side straddle hop Little babies Raise the roofs Through the tunnel The Frankenstein Downward dog Knee grab if not wet Run with bricks to guard shack and then stop and …