AO: the_castle Q: CESS PAX: Buc-ee, CESS, Dog-Faced Gremlin, Fergie, Big Worm, grilz, Kamikaze, Wham, Wannabe, Mimosa FNGs: None COUNT: 10 WARMUP: 10 SSH – 3 Burpees rinse and repeat x 5 THE THANG: 20 Merkins, 20 LBC’s, 20 Squats and run to Top of Liberal Hill and back. R&R x 5. Select 5 blocks …
AO: the_castle Q: Turnpike PAX: Burgundy, Dog-Faced Gremlin, Fergie, grilz, Katniss, Mimosa, Selfie, TOY, Wannabe, Turnpike FNGs: None COUNT: 10 WARMUP: SSH, Through the Tunnel, LBAC, stretches, calf raises THE THANG: bricks and jump ropes. Cusak bricks up hill- overhead press, tricep extension, curls with 20 rope clicks after each exercise. Move down Tombee – …
AO: the_castle Q: Dog-Faced Gremlin PAX: Turncoat, Turnpike, Mimosa, Kamikaze, Wannabe, Dog-Faced Gremlin, Wham, Burgundy, Buc-ee, Fergie, grilz, Special K FNGs: None COUNT: 12 WARMUP: yes THE THANG: Mosey to Liberal Hill – 5 merkins at base, choice at top of 12 exercises, rinse and repeat – 1.8 miles on the Hill. Head back to …
AO: the_castle Q: grilz PAX: Burgundy, Buc-ee, grilz, Kamikaze, Katniss, Mimosa, Fergie, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 12 WARMUP: SSH, TTT, etc THE THANG: Partner Parking lot Dora with blocks. Followed by mosey to KGDrive for more of same. ANNOUNCEMENTS: DFG Monday COT: Prayer and out
AO: the_castle Q: Mimosa PAX: Big Worm, Buc-ee, Burgundy, Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Mimosa, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 13 WARMUP: SSH, Through the Tunnel, Calf Stretch, Hurdler Stretch THE THANG: Collect bricks for Guard Shack and back run. With street stops for 10-15-20 Merkins, Curls, OHP. Followed by Liberal …
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: 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: 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 »