AO: the_castle Q: Dog-Faced Gremlin PAX: Wham, Dog-Faced Gremlin, TOY, Turncoat, Selfie, Katniss, Wannabe FNGs: None COUNT: 7 WARMUP: SSH-IC x 15 LBAC-IC x 15 Forward, x15 Reverse x15 Joel Osteens TTT-IC x 15 Windmill-IC x 15 mosey to top of hill… THE THANG: LOOP RUN- STOP at EACH MAILBOX on right- OYO- COMPLETE the …
AO: the_castle Q: Big Worm PAX: Escrow, High Stick, Fergie, Mimosa, Katniss, Wham, Special K, Wannabe FNGs: None COUNT: 9 WARMUP: some active stretching while walking in the parking lot THE THANG: 4 ladders First ladder: burpees 6, 5, 4, 3, 2, 1. 20 SSH after each set of burpees. After each set of burpees …
AO: the_castle Q: Buc-ee PAX: Billy Bob, Big Worm, Buc-ee, Dog-Faced Gremlin, Escrow, grilz, Kamikaze, Katniss, Mimosa, Special K, Turncoat, Turnpike, Wannabe, Fergie FNGs: None COUNT: 14 WARMUP: SSH – Slow Fast Merkins and Squats THE THANG: castle loop with no stops – select block and MB – Curls, OHP, lunges, squats, chest press etc …
AO: the_castle Q: Fergie PAX: Turncoat, Turnpike, High Stick, Wannabe, Katniss, Big Worm, None FNGs: 1 None COUNT: 7 WARMUP: SSH, TTT THE THANG: Castle Loop with stops. 100 burpees, 160 merkins, 160 LBC’s, 160 squats ANNOUNCEMENTS: HHH (great group of guys) COT: Prayer and out
AO: the_castle Q: Wannabe PAX: Dog-Faced Gremlin, Escrow, Fergie, Kamikaze, Katniss, Quaker, Special K, TOY, Turncoat, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: windmills, side stradle hops, big boy situps, through the tunnel, 5 burpees THE THANG: 225 side straddle hops, 225 squats, 80 lunges each leg, 50 flutter kits, 20 big boy situps, 20 …
AO: the_castle Q: High Stick , Billy Bob, Burgundy, High Stick, Katniss, Kamikaze, Mimosa, Fergie, Turncoat, Turnpike, Wannabe, Wham PAX: Billy Bob, Burgundy, Fergie, Kamikaze, Katniss, Mimosa, Turncoat, Turnpike, Wannabe, Wham, High Stick FNGs: None COUNT: 11 WARMUP: Overall body stretch THE THANG: Brick run to Guardshack and back with Culdesac stops for merkins – …
AO: the_castle Q: Quaker PAX: Wham, Katniss, Mimosa, Dog-Faced Gremlin, Turncoat, Fergie, Wannabe, Special K, TOY, Kamikaze, Selfie FNGs: None COUNT: 12 WARMUP: Quaker 5k Stridelite Solo, SSH, TTT, Calf Stretch, Quad Stretch, Arm Circles, RTR, Reverse Arm Circles, Seal Claps, Moroccan Night Club, Grab Blocks THE THANG: We did 5 sets EMOM for each …
AO: the_castle Q: grilz PAX: Buc-ee, grilz, High Stick, Kamikaze, Katniss, Wannabe, Turncoat, Turnpike FNGs: None COUNT: 8 WARMUP: SSH – LBAC – Imperial Walker – LBC’s THE THANG: Cinder Blocks – Road Work etc – #LoveTheWetPavement ANNOUNCEMENTS: prayers for Turnpikes vocal cord surgery – #HitTheHighNotes – Special K Fri HBD! COT: Prayer and out
AO: the_castle Q: Katniss PAX: Escrow, Kamikaze, Katniss, Mimosa, Turncoat, Turnpike, Wannabe, Selfie FNGs: None COUNT: 8 WARMUP: SSH – TTT – Calf Stretch THE THANG: Run To Foot Point with Batons – stop along the way for Merkins – Squats – Crunches etc. Run to top of Foot Point, Crunches – Repeat. Along the …
Best Christmas Memory Baton Run to Foot Point HillRead More »
AO: the_castle Q: Billy Bob PAX: Katniss, grilz, Wham, Turncoat, Mimosa, Dog-Faced Gremlin, Fergie, Buc-ee, McLovin, Turnpike, Special K, Kamikaze, Wannabe, High Stick, Shakespeare FNGs: None COUNT: 16 WARMUP: various IC count exercises THE THANG: Mosey to Braddock Pt stop sign for instructions. Mailbox Mayhem Round 1: 3 exercises. Merkins, Heel tap crunches, squats. Sprint …