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 …
AO: the_castle Q: Lamb Chop PAX: Burgundy, Selfie, Turncoat, Katniss, Mimosa, Wannabe, Escrow, Lamb Chop, Dog-Faced Gremlin, Special K, Turnpike, Kamikaze, TOY FNGs: None COUNT: 13 WARMUP: stretching THE THANG: castle loop with 10/10/10 at side streets – combo of jump rope clicks – merkins – LBC’s plus other chosen upper – lower and rope …
AO: the_castle Q: Selfie PAX: Buc-ee, Escrow, Katniss, Wham, Fergie, Mimosa, Dog-Faced Gremlin, Turnpike, Kamikaze, Wannabe, Special K, Burgundy, High Stick, TOY, Selfie FNGs: None COUNT: 15 WARMUP: SSH Through The Tunnel Little Baby Arm Circles Overheard Arm Claps Burpees Calf stretches Plank Jacks THE THANG: Grab a set of bricks and run left out …
AO: the_castle Q: grilz PAX: Special K, Dog-Faced Gremlin, Selfie, Kamikaze, Wham, Wannabe, Burgundy, grilz, Turncoat, TOY, Turnpike, High Stick, Gomer, Gunner FNGs: None COUNT: 14 WARMUP: SSH x 25, TTT x 10, Slow Fast Merkins x 10 THE THANG: Head to Liberal Hill – Partner run Tombee Loop in different directions – meet up …
AO: the_castle Q: SweetTart PAX: Katniss, Dog-Faced Gremlin, Kamikaze, Fallout, Snowflake, Quaker, BunkBed, Turnpike, Turncoat, Wham, Buc-ee, Burgundy, High Stick, Special K, Wannabe, Fergie, Selfie, Mimosa, Gomer, Groupon FNGs: None COUNT: 21 WARMUP: Side Straddle Hop Imperial walker Through the tunnel LBAC Grab bricks Merkins LBCs Squats Hip thrusters THE THANG: reps: 5 Run 10 …
AO: the_castle Q: Big Worm PAX: Kamikaze, Burgundy, Buc-ee, Fergie, grilz, High Stick, Mimosa, Turncoat, Special K FNGs: None COUNT: 10 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: the_castle Q: Selfie PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Katniss, Selfie, Turncoat, Special K, Wannabe, High Stick, Wham, Gomer FNGs: None COUNT: 12 WARMUP: SSH LBAC, Raise the Roof TTT Imperial Walkers THE THANG: Grab a set of bricks and go to the top of the hill. Burpee Ladder: Run down the hill do …
AO: the_castle Q: DoubleDown PAX: Kamikaze, Turncoat, Turnpike, Wannabe, Wham, Katniss, Fergie, Special K, Selfie FNGs: None COUNT: 10 WARMUP: SSH, LBAC, RTR all with a 13 count cadence for some reason THE THANG: Grab bricks and blocks followed by DoubleDowns dream recap with Dracula, Frankenstein, Bats, Aliens etc themed exercise – OHP, pull ups, …
AO: the_castle Q: Buc-ee PAX: Kamikaze, Billy Bob, Buc-ee, Burgundy, Fergie, grilz, High Stick, Katniss, Rubber, Special K, TOY, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH with solid cadence by Kamikaze, followed by the Q arrival THE THANG: guard shack run x 4 with 6 reps 10 ct OHP – decline merkins – …