AO: _Castle Q: Escrow PAX: Wannabe, grilz, Escrow, Lamb Chop, Wham, Quaker, High Stick, Turnpike, Billy Bob, Jamie DeMasi, Katniss, Jimmy McQueen (Buc-ee) FNGs: 1 Jimmy McQueen (Buc-ee) COUNT: 12 WARMUP: SSH, TTT, arm and calf stretch, light run through woods with warm up exercises mixed in THE THANG: medicine ball exercises, stretches and merkins …
AO: _Castle Q: Special K PAX: Special K, Wannabe, Burgundy, grilz, Wham, Lamb Chop, Turnpike, Kamikaze, Quaker FNGs: None COUNT: 9 WARMUP: SSH, Through the Tunnel, Stretching, collect Bricks THE THANG: Running with bricks to Guard Shack with 7 stops for 15 Merkins – 20 Squats – 25 curls. Round 2 same route with 10 …
AO: _Castle Q: Wannabe PAX: Big Worm, grilz, High Stick, Kamikaze, Katniss, Lamb Chop, Quaker, TOY, Turncoat, Turnpike, Wannabe, Wham, Special K, Adam Odom “Elko” FNGs: 1 Adam Odom “Elko” COUNT: 14 WARMUP: was performed THE THANG: 1.5 miles carry single brick. 100 Big Boy Situps, 200 Merkins, 300 Squats MARY: Cool down with Side …
AO: _Castle Q: Kamikaze PAX: grilz, Kamikaze, Wannabe, Katniss, High Stick, TOY, Special K, Quaker, Turnpike, Turncoat, Lamb Chop FNGs: None COUNT: 11 WARMUP: stretch THE THANG: Block work, OHP, Curls, Chest Press, Kamikaze V Ups with Block, Squats, Flutter with Block, LBC’s, Head to Tunnel for Wall sit x 4 with active rest – …
AO: _Castle Q: Selfie PAX: Selfie, Wannabe, Wham, Lamb Chop, grilz, Kamikaze, Quaker, TOY, Turncoat, Turnpike, Dogface Gremlin FNGs: None COUNT: 11 WARMUP: SSH, Through the tunnel, LBACs, overhead claps, Merkins, big boy sit-ups THE THANG: Grab a block and go to the top of the hill for Castle cross. In center each time do …
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: 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: 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 …