AO: _Castle Q: Selfie PAX: Selfie, Katniss, Wannabe, Turnpike, grilz, Kamikaze FNGs: None COUNT: 6 WARMUP: Warmup – ssh, arm circles, through the tunnel, merkins, plank jacks THE THANG: block work and a Dora. Blocks – Overheads, curls, bent over rows, lawnmower pulls, squats, merkins. 9 laps around the parking lot Under the covered patio- …
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 …