AO: _Castle Q: Kamikaze PAX: Turncoat, Kamikaze, Wannabe, Escrow, grilz, T.O.Y, Wham, High Stick, Quaker, Turnpike, Katniss, Special k FNGs: None COUNT: 12 WARMUP: was done THE THANG: Kings Grant Drive Patrol with exercises of merkins and iron crosses or squats and Lunges done at intersections. One selectively presented set of monkey humpers at an …
AO: _Castle Q: Wham PAX: Escrow, T.O.Y, Katniss, Big Worm, High Stick, grilz, Quaker, Turnpike, Wham, Selfie, Kamikaze, Wannabe, McLovin, Rubber, special k FNGs: None COUNT: 15 WARMUP: SSH, through the tunnel, burpees, 30 clicks, raise the roof, etc. THE THANG: overhead block walk up hill, modified cross course with exercises at ends and speed …
AO: _Castle Q: Turnpike PAX: Turnpike, T.O.Y, Big Worm, Wannabe, Kamikaze, Escrow FNGs: None COUNT: 6 WARMUP: mosey around Who-Ville, leg stretches, cobra and calf stretches THE THANG: castle cross course with brick exercises and mosey sprints. MARY: ray charles, iron cross, LBC, flutters, Kat is crunch, etc ANNOUNCEMENTS: COT:prayers for turnpike colleague and Wannabe …
AO: _Castle Q: High Stick PAX: Selfie, Wham, Katniss, Escrow, grilz, Turnpike, T.O.Y, Quaker, Kamikaze, High Stick, Special k (Wes Kirkland) , lamb chop (Elliott Epps) FNGs: None COUNT: 12 WARMUP: ssh, through the tunnel, arm circles, etc THE THANG: reverse pyramid ladder of burpees, merkins, LBC, Carolina dry docks, block squats, block rows, brick …
AO: _Castle Q: Escrow PAX: Kamikaze, grilz, Escrow, Turnpike, T.O.Y, Wham, Katniss, High Stick, Rudder, Special k (Wes Kirkland); (Elliott Epps) lamb chop FNGs: None COUNT: 11 WARMUP: Lamb Chop was the Q. Can’t enter him until he signs up in SLACK. SSH WAS main warm up and maybe side leg stretch THE THANG: DEALERS …
AO: _Castle Q: Billy Bob PAX: Katniss, Kamikaze, Wham, Wannabe, T.O.Y, Big Worm, Billy Bob FNGs: None COUNT: 7 WARMUP: LBACs, Slowfast Squats, SSH THE THANG: 12 days of Christmas 1st day – 1 lap around the parking lot 2nd day – 2 dozen LBCs 3rd day – 3 four count imperial walkers 4th day …
AO: _Castle Q: Escrow PAX: Turncoat, grilz, Escrow, Wannabe, T.O.Y, Turnpike, Lamb chop (Elliot Epps), special k (Wes Kirkland) FNGs: None COUNT: 8 WARMUP: We warmed up THE THANG: Four corners 25 ssh/25 merkins 25 air squats/ 10 burpees 25 Freddie mercuries/ 25 flutters Indian run 1. 10 med ball slams 2. 10 med ball push-ups 3. 10 …
AO: _Castle Q: Escrow PAX: Katniss, Kamikaze, T.O.Y, McLovin, Wham, Wannabe, Turnpike, grilz, Special K (Wess Kirkland) FNGs: None COUNT: 10 WARMUP: We warmed up THE THANG: week 5 IronPax, followed by a round of cool down exercises. Men worked hard. Gains were made! ANNOUNCEMENTS: we made them COT:we did it.