the_castle

Grilz Gone Wild

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 …

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Hell on Huspah

AO: the_castle Q: Quaker PAX: Wham, Quaker, Fergie, grilz, Katniss, Turncoat, Gomer, Gunner FNGs: None COUNT: 8 WARMUP: 10 Burpees, SSH, TTT, 20 Merkins, Quad and Calf Stretch THE THANG: Indian Run to Huspah with many stops along the way for various exercises then begin Hell on Huspah: 3 laps of Huspah Lane Loop – …

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BlocksRFun

AO: the_castle Q: Kamikaze PAX: Dog-Faced Gremlin, Billy Bob, TOY, Turnpike, Escrow, Wannabe, Buc-ee, High Stick, Mimosa, Kamikaze, CESS, Gunner “Parker” FNGs: 1 Gunner “Parker” COUNT: 12 WARMUP: through the tunnel, LBAC, RTR, Over Head Press, Squats THE THANG: cinder block carry to Guard Shack and back with 7 stops for 10 incline merkins, 10 …

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Castle Ladder

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:

Halloweenish

AO: the_castle Q: Billy Bob PAX: Mimosa, grilz, Kamikaze, Katniss, TOY, Wham, Burgundy, Turncoat, Dog-Faced Gremlin, Rubber, Buc-ee, Fergie, McLovin, High Stick, Groupon FNGs: None COUNT: 16 WARMUP: Instruction on why we cadence count. “The next exercise is…” “Starting position, move!” “In cadence!” “Exercise!” SSH ICx15 Frankensteins ICx15 LBAC forward, backward and RTR ICx15 5 …

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Just Bucket…

AO: the_castle Q: Wannabe PAX: Dog-Faced Gremlin, Kamikaze, Buc-ee, Burgundy, Billy Bob, Escrow, Fergie, Selfie, Turncoat, Turnpike, Wannabe, grilz, Wham, MiMosa FNGs: None COUNT: 14 WARMUP: SSH, Imperial walker, LBAC, RTR, Plank THE THANG: select Bucket – load with 2 Cinder blocks and Bricks – start at parking lot – 10 yd bucket push while …

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Parking Lot Buckets

AO: the_castle Q: Wannabe PAX: Billy Bob, Buc-ee, Burgundy, Dog-Faced Gremlin, Escrow, grilz, Fergie, Kamikaze, Selfie, Wham, Wannabe, Turnpike, Turncoat, Minosa FNGs: None COUNT: 14 WARMUP: SSH, Imperial Walkers, Baby Arm Circle w/ Overhead Claps, Merkins, and Plank THE THANG: In the Parking Lot 30 yd push (65#) w/ Burpees Mosey 30 count step/squat combination …

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