AO: the_castle Q: Fergie PAX: Turnpike, Wham, Rubber, Billy Bob, Buc-ee, grilz, Kamikaze, Katniss, McLovin, TOY, Wannabe, Turncoat, Gomer, Mimoca FNGs: 1 Mimoca COUNT: 15 WARMUP: SSH, TTT, Arm Circles, over head claps THE THANG: 8 exercises 16 each exercise (upper body, lower body, core), run to top of liberal hill, 16 iron crosses, back …
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 – …
AO: the_castle Q: Quaker PAX: Wham, TOY, Turncoat, Dog-Faced Gremlin, Quaker, Kamikaze, Wannabe, Fergie, Selfie, Special K, Turnpike FNGs: None COUNT: 11 WARMUP: SSH, Burpees, TTH, Arm Circles, Overhead Claps, RTR, Moroccan Night Club THE THANG: Grab blocks and carry to top of Liberal Hill Mogadishu Mile WOD in honor of the 30th anniversary of …
AO: the_castle Q: Katniss PAX: Kamikaze, Dog-Faced Gremlin, Katniss, McLovin, Selfie, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham, Buc-ee, Plus One – did not get name, Katnis can update FNGs: None COUNT: 13 WARMUP: stretch – Windmill – high knees – butt kicks – THE THANG: Team up for Dora like exercise – run the …
AO: the_castle Q: Turnpike PAX: Dog-Faced Gremlin, Fergie, Kamikaze, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham, Rubber FNGs: None COUNT: 10 WARMUP: The Thang: With Bricks – Tricep Extension, shadow box, old man arm circles, Overhead Press Moseys to speed bump, cul de sacs – LBCs, Katniss Crunch, Flutter Kicks, partner Iron Cross Relay race, …
AO: the_castle Q: Billy Bob PAX: Turnpike, High Stick, Wannabe, McLovin, Wham, grilz, Rubber, Katniss, Turncoat FNGs: None COUNT: 10 WARMUP: Lap around lot then a few exercises. THE THANG: pick up bricks and circle up. Q instructed PAX that they could not use fingers to grasp bricks. All exercises ICC Round 1 Curls x …
AO: the_castle Q: Turncoat PAX: Wham, Fergie, Dog-Faced Gremlin, McLovin, Grilz FNGs: None COUNT: 6 WARMUP: Side straddle hop x 15 Thorough the tunnel x 10 Downward dog and calf stretch THE THANG: The Iron pax Cindy 500 ANNOUNCEMENTS: Next week is High Stick, Billy Bob and McLovin COT: Prayers for Katniss’ father in law, …
AO: the_castle Q: CESS PAX: Fergie, Billy Bob, Turncoat, Turnpike, Kamikaze, High Stick, Wham, grilz, Dog-Faced Gremlin, TOY, CESS, Buc-ee FNGs: None COUNT: 12 WARMUP: 9 SSH IC 9 Merkins IC 9 LBC’s IC Mosey out the parking lot and to the top of the hill. THE THANG: 9 and 18 reps at all 23 …
AO: the_castle Q: F3 Bubbles PAX: Wannabe, McLovin, Katniss, Kamikaze, Escrow, Turnpike, grilz, F3 Bubbles, TOY, Dog-Faced Gremlin, Selfie, Wham FNGs: None COUNT: 12 WARMUP: SSH, Imperial Walker, LBAC THE THANG: Nice blend of run – 1.4 miles, merkins, LBC’s and block work ANNOUNCEMENTS: Wham Fri COT: Prayer and out