AO: the_castle Q: Quaker PAX: grilz, Turncoat, Turnpike, Special K, Kamikaze, Wham, Wiki FNGs: None COUNT: 8 WARMUP: SSH, TTT, Arm Circles, Reverse, RTR, OH Claps, Moroccan Night Clubs Grab Bricks THE THANG: Mosey via scout run (reverse indian run) to Retreat with stops along the way for Merkins, LBCs, and Squats. At Retreat we …
AO: the_castle Q: Fergie PAX: Turncoat, Wannabe, Kamikaze, Lamb Chop, TOY, McLovin, Special K, Fergie, Turnpike, Big Worm, Quickie?, mimosa, Buc E FNGs: None COUNT: 13 WARMUP: Warmup – select cinder block- Overhead carry to KG Drive THE THANG: OHP – Curls – Squats – L/R Lawnmower pulls. Run to Airy Hall for LBC – …
AO: the_castle Q: Turncoat PAX: Wannabe, SweetTart, TOY, Wham, Fergie, Kamikaze, Special K, grilz, McLovin, Turnpike FNGs: None COUNT: 11 WARMUP: Side straddle hop x 20 Through the tunnel x 15 Downward dog and calf stretch Butterfly stretch Tow touch stretch Merkins x 10 THE THANG: Grab blocks and bring to 4 way. Curls x …
17 floors down in Frankfurt (workout inspired by true story)Read More »
AO: the_castle Q: Wham PAX: grilz, Turnpike, Fergie, McLovin, Buc-ee, Dog-Faced Gremlin, Kamikaze, Wham, Wannabe, Burgundy, Turncoat, Special K FNGs: None COUNT: 12 WARMUP: SSH, LBAC, calf stretch THE THANG: 12 man Indian run with lead carrying medicine ball. Stop at right streets for merkins and monkey humpers. Followed by 3 laps around Point Comfort …
AO: the_castle Q: Wannabe PAX: Buc-ee, Dog-Faced Gremlin, Escrow, Fergie, grilz, Special K, Turncoat, Wannabe, Wham FNGs: None COUNT: 9 WARMUP: Stretching THE THANG: Transitioned the Hill 7 times. Included 80 merkins, 55 Burpees and core activities in between. ANNOUNCEMENTS: Lambchop Wednesday COT:prayer
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: 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: Mimosa PAX: grilz, Lamb Chop, Kamikaze, Mimosa, TOY, Turncoat, Special K, Wham FNGs: None COUNT: 8 WARMUP: THE THANG: Good mix of Core and cardio -solid VQ with best March Madness memories sprinkled in. ANNOUNCEMENTS: Selfie Fri COT: Prayers for Katnis and quick recovery
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