AO: _Castle Q: Billy Bob PAX: Lamb Chop, Katniss, Turncoat, Selfie, TOY, grilz, Kamikaze, Turnpike, Wannabe, High Stick, Quaker, Billy Bob FNGs: None COUNT: 12 WARMUP: Merkins, Squats and BBS IC THE THANG: Modified Murph Run 1 Mile 100 BBS 200 Merkins 300 Squats Run 1 Mile MARY: Planks and Air Chair while waiting on …
AO: _Castle Q: Escrow PAX: Burgundy, TOY, Escrow, grilz, Kamikaze, Katniss, Selfie, Turncoat, Wannabe, Wham FNGs: None COUNT: 10 WARMUP: SSH, TTT, leg stretch, Perkins, quad stretch, arm stretch, fire ball run with burpees, squats, flutters, hill billies, etc THE THANG:frisbee golf with burpees, Perkins and upper, ab, and lower body exercises MARY: frisbee drives …
AO: _Castle Q: TOY PAX: Wannabe, Katniss, Kamikaze, TOY, grilz, McLovin, Escrow, Burgundy, Quaker, Turncoat, Wham FNGs: None COUNT: 11 WARMUP: ssh,TTT,Perkins, calf stretch THE THANG: rifle run with rifle exercises of SSH, and squats + perkins at intersections followed by Tombee circuit of sprints and sit-ups and Perkins at points MARY: done above ANNOUNCEMENTS: …
AO: _Castle Q: Selfie PAX: Escrow, grilz, Katniss, Lamb Chop, Burgundy, Quaker, Selfie, Wannabe, Wham, Turncoat FNGs: None COUNT: 10 WARMUP: SSH LBACs Raise the roof Stretch Merkins THE THANG: Grab a block – go to bottom of hill. 10 burpees at the bottom, cusak block to the top for the Castle Cross. Between each …
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 …