AO: _Castle Q: Special K PAX: Kamikaze, Dog-Faced Gremlin, Katniss, Wham, Special K, Quaker, Fergie, Buc-ee, Turncoat, Turnpike, Wannabe, High Stick, Sparkay FNGs: None COUNT: 13 WARMUP: SSH, TTH, Mountain Climbers, Superman, Superwoman, Calf Stretch THE THANG: -Grab two bricks from the pile and mosey to the intersection, -10-20-20 at each intersection to the Guard …
AO: _Castle Q: Big Worm, Big Worm, Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Lamb Chop, Quaker, Special K, Turncoat, Wannabe, TOY, Wham PAX: TOY, Dog-Faced Gremlin, Katniss, Kamikaze, grilz, Wannabe, Turncoat, Wham, Special K, Quaker, Big Worm, Lamb Chop FNGs: None COUNT: 12 WARMUP – Arm Circles, Frankenstein, Merkins, Flutter etc.: THE THANG: – Big Worm …
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: SweetTart, CESS, Oscar, Quaker, Bucket Truck, Churchkey, Dog-Faced Gremlin, Insanity, Mud Dawg ( 2nd F) FNGs: None COUNT: 9 WARMUP: poor cadence calling from the Q THE THANG: Circuit of step-ups, LBCs, mountain climbers, pull ups 40/8, 30/6, 20/4, 10/2 10 minute DORA of choice of …
AO: _Castle Q: Wannabe PAX: Buc-ee, Dog-Faced Gremlin, Fergie, grilz, High Stick, Kamikaze, Katniss, McLovin, Quaker, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH, Imperial Walkers, Merkins, Arm Circled THE THANG: Team Carry 65lb buckets (KG Drive, Tombee Ln) MARY: with Blocks: 100 Arm curls, 100 Overhead Presses, 100 Squats 80 …
AO: Dawnstrike Q: Babar PAX: Babar, Betamax, Lobstah, Pipeline, Quaker FNGs: None COUNT: 5 WARMUP: side-straddle hops, lunges THE THANG: Mosey to Heathwood Park w/ab breaks, Pull-ups, push-ups, squats, mosey back. Light stretching and tossing a frisbee for cooldown MARY: ANNOUNCEMENTS: COT:
AO: _Castle Q: BunkBed PAX: Turncoat, Quaker, Dog-Faced Gremlin, grilz, TOY, Wham, Burgundy, Special K, Katniss, Kamikaze, Wannabe FNGs: None COUNT: 12 CONDITIONS&PREP: Turncoat invited YHC to give a Q at The Castle, one of the best and attended and by far most consistent in delivering solid beatdowns. Purpose was to take Bigfoot flag to …
AO: _Castle Q: Selfie PAX: Big Worm, Kamikaze, Lamb Chop, McLovin, grilz, High Stick, Quaker, Turncoat, Turnpike, Wannabe, Wham, Selfie, Billy Bob FNGs: None COUNT: 13 WARMUP: SSH Imperial walkers LBAC Overhead claps Through the tunnel THE THANG: Grab a couple bricks and run the loop. At each street on the right do 10 squats, …
AO: Dawnstrike Q: Snowflake PAX: Misfire, Oscar, Quaker, Lobstah, Jar Jar, Snowflake, BunkBed, Betamax, VHS FNGs: None COUNT: 9 WARMUP: plank for Jar Jar THE THANG: deliver Bunkbed to #thewall, lose Jar Jar in the handoff, return to Dreher via Emily Douglas and chez Fallout. Ring doorbell. Celebration of V-ups and the Carolina dry dock. …
AO: Thunder Q: Bucket Truck PAX: Dog-Faced Gremlin, Insanity, SweetTart, Fallout (1st F), Mud Dawg ( 2nd F), Oscar, Churchkey, SmokeScreen, Spot, Phlegm, Traitor, Bucket Truck, Escrow, Betamax, Quaker FNGs: None COUNT: 15 WARMUP:Various stretches…Michael Phelps, hamstring stretches, shoulders, arm circles THE THANG: 1. Mosey to front of Hand. 6 burpees, 13 merkins, 70 sit-ups …
AO: _Castle Q: Kamikaze, Buc-ee, Dog-Faced Gremlin, Escrow, grilz, Kamikaze, Lamb Chop, Quaker, Special K, Turnpike, Wannabe, Wham PAX: Buc-ee, Dog-Faced Gremlin, Escrow, grilz, Kamikaze, Quaker, Special K, Turnpike, Wannabe, Wham, Fergie FNGs: None COUNT: 11 WARMUP: Imperial Walker, squats, Through the tunnel, Iron Cross, Light Stretching THE THANG: collect blocks, curls, overhead press, chest …