AO: the_castle Q: Quaker PAX: grilz, Wham, Katniss, Quaker, Kamikaze, Special K, Wannabe, Turncoat, TOY FNGs: None COUNT: 9 WARMUP: SSH, TTT, Stretching, Arm Circles, RTR, Reverse Arm Circles THE THANG: Grab two bricks and run to Liberal Hill. Stop at the bottom (10 Burpees), run to the top (20 OH Claps w Bricks), leave …
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: 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: Wannabe PAX: Dog-Faced Gremlin, Escrow, Fergie, Kamikaze, Katniss, Quaker, Special K, TOY, Turncoat, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: windmills, side stradle hops, big boy situps, through the tunnel, 5 burpees THE THANG: 225 side straddle hops, 225 squats, 80 lunges each leg, 50 flutter kits, 20 big boy situps, 20 …
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: Special K PAX: Dog-Faced Gremlin, Fergie, High Stick, Kamikaze, Special K, Wannabe FNGs: None COUNT: 6 WARMUP: Not much THE THANG: Left turn Castle Loop with right side mailbox stop for dealers choice 6/5 reps in honor of Special K 65 BD on 12/28. ANNOUNCEMENTS: Off Monday COT: Lords Prayer and thoughts …
AO: the_castle Q: Billy Bob PAX: Katniss, grilz, Wham, Turncoat, Mimosa, Dog-Faced Gremlin, Fergie, Buc-ee, McLovin, Turnpike, Special K, Kamikaze, Wannabe, High Stick, Shakespeare FNGs: None COUNT: 16 WARMUP: various IC count exercises THE THANG: Mosey to Braddock Pt stop sign for instructions. Mailbox Mayhem Round 1: 3 exercises. Merkins, Heel tap crunches, squats. Sprint …
AO: the_castle Q: Quaker PAX: Fergie, Big Worm, Turnpike, Turncoat, Katniss, Quaker, Special K, Wham, Buc-ee, Wannabe, Dog-Faced Gremlin, Kamikaze FNGs: None COUNT: 12 WARMUP: SSH, TTT, Arm Circles Fwd and Back, RTR, Overhead Clap, Seal Claps, Moroccan Night Clubs THE THANG: Mosey up Liberal Hill and down Kings Grant Drive to Retreat w/ some …