AO: the_castle Q: Quaker PAX: Turncoat, Kamikaze, Wannabe FNGs: None COUNT: 4 WARMUP: SSH, TTT, LBAC Forward and Revers, RTR, Moroccan Night Clubs, 10 Burpees, 10 Slow Fast Merkins THE THANG: AMRAP 1 min with Block: – Chest Press – Bent-over Row – Lunges – Iron Cross – Squats AMRAP 30 Second with Block – …
AO: the_castle Q: Turncoat PAX: Kamikaze FNGs: None COUNT: 2 WARMUP: Collect Cinderblock and Medicine Ball with quick mosey between lightning strikes to Porch THE THANG: SSH, TTT, LBAC, MB Slams, Curls, MB Merkins, MB/CB Merkins, Wall Sit, BB SitUp with High 5, etc ANNOUNCEMENTS: Quaker Friday COT: Prayer and out
AO: the_castle Q: Dog-Faced Gremlin PAX: Turncoat, Turnpike, Dog-Faced Gremlin, Kamikaze, Wannabe, Buc-ee, Burgundy FNGs: None COUNT: 7 WARMUP: Pledge of Allegiance ALL IC- SSH, LBAC front and Back, TTT, Windmills, Slow Merkins, OYO Stretch THE THANG: Each Pax Member Grab x 2 Bricks and Mosey to Top of Liberal Hill- Run Loop- at every …
AO: the_castle Q: Special K PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Selfie, TOY, Wannabe, Wham FNGs: None COUNT: 9 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: the_castle Q: Billy Bob PAX: TOY, McLovin, Wannabe FNGs: None COUNT: 4 3 PAX joined YHC in the rainy Gloom. Immediately grabbed some slam balls and moved to the porch. WARMUP: slow fast squats, mixed with various stretching and slow fast merkins. THE THANG: BLIMPS- Burpees, Lunges, Imperial Walker, Merkins, Plank Jacks, Squats. 4 …
AO: the_castle Q: Selfie PAX: Mimosa, Kamikaze, Turncoat, Turnpike, Special K, Wannabe, Wham, Selfie FNGs: None COUNT: 8 WARMUP: SSH Through The Tunnel Imperial Walkers Slow-fast merkins Calf stretch Plank Jacks Little Baby Arm Circles THE THANG: You thought running with bricks sucked, well try running with a medicine ball! Grab your ball and run …
AO: the_castle Q: Mimosa PAX: grilz, Lamb Chop, Kamikaze, Mimosa, TOY, Turncoat, Special K, Wham FNGs: None COUNT: 8 WARMUP: THE THANG: Good mix of Core and cardio -solid VQ with best March Madness memories sprinkled in. ANNOUNCEMENTS: Selfie Fri COT: Prayers for Katnis and quick recovery
AO: the_castle Q: Buc-ee PAX: Dog-Faced Gremlin, Buc-ee, Turncoat, Turnpike, Wham, McLovin, Kamikaze, Mimosa, grilz FNGs: None COUNT: 9 WARMUP: SSH – LBAC etc THE THANG: Collect blocks and bricks for OHP, Curls, Bench Press, Brick Merkins, Man Maker etc. Finish with stretching ANNOUNCEMENTS: Mimosa VQ. Wed COT: prayer and out
AO: the_castle Q: Kamikaze PAX: Turncoat, Turnpike, Wannabe FNGs: None COUNT: 4 WARMUP: collect Medicine Ball – SSH LBAC forward and back THE THANG: medicine ball “MB” press – curl – toss – hello dolly – flutter – MB back roll, wall sit – rockin merkins – MB OHP – Tricep etc. #WorkWasDone ANNOUNCEMENTS: Hump …
AO: the_castle Q: CESS PAX: Buc-ee, CESS, Dog-Faced Gremlin, Fergie, Big Worm, grilz, Kamikaze, Wham, Wannabe, Mimosa FNGs: None COUNT: 10 WARMUP: 10 SSH – 3 Burpees rinse and repeat x 5 THE THANG: 20 Merkins, 20 LBC’s, 20 Squats and run to Top of Liberal Hill and back. R&R x 5. Select 5 blocks …