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: 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 …
AO: _Castle Q: QSignups PAX: Billy Bob, Escrow, grilz, High Stick, Kamikaze, Katniss, Quaker, Selfie, T.O.Y, Turncoat, Turnpike, Wannabe, Wham, Special K, Lamb Chop FNGs: None COUNT: 15 WARMUP: improvised THE THANG: TABATA with block curls, Bobby hurlers, LBC, Block press, big boys , frog leg big boys, F Mercuries, burpees, merkins, etc. intermission included …
AO: _Castle Q: QSignups PAX: Billy Bob, Escrow, grilz, High Stick, Kamikaze, Katniss, Quaker, Selfie, T.O.Y, Turncoat, Turnpike, Wannabe, Wham, Special K, Lamb Chop FNGs: None COUNT: 15 WARMUP: improvised THE THANG: TABATA with block curls, Bobby hurlers, LBC, Block press, big boys , frog leg big boys, F Mercuries, burpees, merkins, etc. intermission included …
AO: _Castle Q: Swingline PAX: Turnpike, Kamikaze, Wannabe, Escrow, Katniss, grilz, Wham, Baconator, Swingline, burgundy, specialk, toy, lamb chop, high stakes FNGs: None COUNT: 14 WARMUP: x25 SSH x20 Air Squats x15 Imperial Walkers x10 Thru the Tunnel x5 Burpees THE THANG: Grab (3) Coupons to Carry Travel Around Kings Grant x20 Monkey Humpers x20 …
AO: _Castle Q: Swingline PAX: Kamikaze, Turnpike, Swingline, grilz, Wannabe, T.O.Y, High Stick, Escrow, Katniss, Wham, Baconator, Lamb Chop, Special K, Burgandy FNGs: None COUNT: 14 WARMUP: x25 SSH x20 Air Squats x15 Imperial Walkers x10 Thru the Tunnel x5 Burpees THE THANG: Grab (3) Coupons to Carry Travel Around Kings Grant x20 Monkey Humpers …
AO: _Castle Q: Turnpike PAX: Escrow, T.O.Y, Katniss, grilz, Big Worm, High Stick, Wham, Turnpike, Turncoat, Kamikaze, Quaker, Wannabe, Lamb Chop, Special K, Jeff Black. (Burgundy) FNGs: 1 Jeff Black. (Burgundy) COUNT: 15 Warm up with blocks Curls, overhead presses , tricep extensions , chest presses 20 x 20 x 20 x 20 Beep test …
AO: _Castle Q: QSignups PAX: Escrow, grilz, Kamikaze, Katniss, Quaker, Turncoat, Turnpike, Wannabe, Wham, Special K, Lamb Chop FNGs: None COUNT: 11 WARMUP: SSH, leg stretches, etc. THE THANG: mailbox run with bricks and exercises at each mailbox including sets of ab exercise and merkins, squats and merkins, imperials and merkins, iron cross merkins etc …