AO: the_castle Q: DoubleDown PAX: Wham, Wannabe, TOY, Selfie, Kamikaze, grilz, Special K FNGs: None COUNT: 8 WARMUP: SSH, LBAC forward and back, OHC, Imperial Walker THE THANG: Tunes played were all tax themed – cinder block Tabata – 40 sec on with 20 rest AMRAP – squat curls, OHP, Kamijaze pull over, bent row, …
AO: the_castle Q: Special K PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Selfie, TOY, Wannabe, Wham FNGs: None COUNT: 9 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: the_castle Q: Selfie PAX: Mimosa, Kamikaze, Turncoat, Turnpike, Special K, Wannabe, Wham, Selfie FNGs: None COUNT: 8 WARMUP: SSH Through The Tunnel Imperial Walkers Slow-fast merkins Calf stretch Plank Jacks Little Baby Arm Circles THE THANG: You thought running with bricks sucked, well try running with a medicine ball! Grab your ball and run …
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: Lamb Chop PAX: Burgundy, Wham, Special K, Turncoat, Selfie, Lamb Chop, Kamikaze FNGs: None COUNT: 7 WARMUP: THE THANG: Timed Tabata with workout stations – 35 and 45 lb plates – weight vest with 25 lb weights – medicine ball – bonny Blair – jump rope – resistance rope – perfect Merkin …
AO: rogue Q: Shocker , Selfie PAX: Shocker, Swingline, clickbait, Cauliflower, Ziffel, Quaker, Bemis, noonan, Easy Street, Selfie FNGs: None COUNT: 10 THE THANG: 4 miles and coffee. ANNOUNCEMENTS: DTD, Bemis running a 30 hour race this weekend. COT: Prayers for Clickbait’s grandmother in law as she recovers from an injury. Prayers for Briana Hall …
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: Selfie PAX: Burgundy, Fergie, High Stick, Kamikaze, Selfie, Special K, Wannabe, Wham, Turncoat, Turnpike FNGs: None COUNT: 10 WARMUP: SSH Little Baby Arm Circles Raise the roof Through The Tunnel THE THANG: Grab a set of bricks, running to Retreat Ln. At each stop on the right, do 10 curls, 10 shadow …
AO: the_castle Q: Kamikaze PAX: Dog-Faced Gremlin, Selfie, Turncoat, Wannabe, Kamikaze FNGs: None COUNT: 5 WARMUP: Collect Medicine Ball – Parking lot – Slam- Squat – Press and Toss THE THANG: OHP – MB Slam, Curls – Chest Press – Kamikaze Pull Over Press and V-ups, LBC’s, Flutter with MB, Over Head Carry to Gazebo …
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 …