AO: the_castle Q: Lamb Chop PAX: High Stick, Dog-Faced Gremlin, grilz, TOY, Wham, Turncoat, Lamb Chop, Kamikaze FNGs: None COUNT: 8 WARMUP: stretch in prep for #work THE THANG: Head to guard shack and back with 6 stops for 20/20/20 Merkins – Squats – LBC’ s with variations at each stop MARY: Head to #TheCastleMoat …
AO: the_castle Q: F3 Bubbles PAX: Kamikaze, Buc-ee, High Stick, Burgundy, TOY, Fergie, Special K, Escrow, Tarek, Wham, grilz, Turnpike, Turncoat FNGs: None COUNT: 14 WARMUP: stretch and select block, warm up with block in cadence. Leave block at AOQ and mosey to Tombee THE THANG: Tombee loop with merkins – lots of merkins most …
AO: the_castle Q: Turncoat PAX: High Stick, Buc-ee, Wham, Dog-Faced Gremlin, Kamikaze, Wannabe, TOY, Katniss, Fergie FNGs: None COUNT: 10 WARMUP: Side straddle hop Through the tunnel LBCs Downward dog and calf stretch Back stretch Frankensteins THE THANG: 3 x 6 min sessions with 45 seconds on and 15 seconds off. Legs 1. High knees …
AO: the_castle Q: TOY PAX: Kamikaze, grilz, Wham, TOY, Dog-Faced Gremlin, Turncoat, Burgundy, High Stick, Fergie, Big Worm, Turnpike, Katniss FNGs: None COUNT: 12 WARMUP: The usual THE THANG: The Unusual – select bricks followed by allot of ShadowBox – 20/3 ct and SSH 15/3 ct. head to Braddock for each way MailBox Burpee and …
AO: _Castle Q: Escrow PAX: Billy Bob, Escrow, Fergie, grilz, High Stick, Kamikaze, Katniss, Lamb Chop, McLovin, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH,TTT,etc THE THANG: lava ball run, frisbee golf, lit cone suicides, etc, MARY: done in workout ANNOUNCEMENTS: prayers for Sydney COT:Lords prayer
AO: _Castle Q: Stache PAX: Stache, Kamikaze, Wannabe, Quaker, Dog-Faced Gremlin, Turnpike, Turncoat, Katniss, Wham, grilz, Lamb Chop, High Stick, Special K, Buc-ee, Big Worm, Fergie FNGs: None COUNT: 16 WARMUP: Grab blocks and short mosey out to Castle Hall Ct and back to the clubhouse THE THANG: Circuit of block work with 4 separate …
AO: _Castle Q: DoubleDown PAX: Katniss, Wannabe, Turnpike, Escrow, DoubleDown, Turncoat FNGs: None COUNT: 6 WARMUP: sufficiently warmed THE THANG: solid pool workout was done MARY: quite contrary ANNOUNCEMENTS: check slack announcements
AO: _Castle Q: Billy Bob PAX: McLovin, Turncoat, Dog-Faced Gremlin, grilz, Wannabe, Special K, Quaker FNGs: None COUNT: 8 WARMUP: Slow fast Squats ICx10 Frankensteins ICx10 Slow fast merkins ICx10 THE THANG: Mosey to the pool cabana for 11’s 2 exercises. Start at 10 redos for 1st and 1 rep for 2nd. Decrease/Increase by 1 …
AO: _Castle Q: Special K PAX: Kamikaze, Dog-Faced Gremlin, Katniss, Wham, Special K, Quaker, Fergie, Buc-ee, Turncoat, Turnpike, Wannabe, High Stick, Sparkay FNGs: None COUNT: 13 WARMUP: SSH, TTH, Mountain Climbers, Superman, Superwoman, Calf Stretch THE THANG: -Grab two bricks from the pile and mosey to the intersection, -10-20-20 at each intersection to the Guard …
AO: _Castle Q: Big Worm, Big Worm, Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Lamb Chop, Quaker, Special K, Turncoat, Wannabe, TOY, Wham PAX: TOY, Dog-Faced Gremlin, Katniss, Kamikaze, grilz, Wannabe, Turncoat, Wham, Special K, Quaker, Big Worm, Lamb Chop FNGs: None COUNT: 12 WARMUP – Arm Circles, Frankenstein, Merkins, Flutter etc.: THE THANG: – Big Worm …