AO: the_castle Q: Special K PAX: TOY, Turncoat, McLovin, Special K, Selfie, Wham, Fergie, Wannabe, Kamikaze, Wiki FNGs: None COUNT: 10 WARMUP: SSH – LBAC – High Knees etc THE THANG: Dora – 100 Merkins, 200 Squats, 300 SSH. Brick run to liberal hill then down N Tombee. Back to COT. More SSH #WorkWasDone :alert: …
AO: the_castle Q: Wannabe PAX: Fergie, grilz, Wham, Wannabe, Turncoat, TOY, Wiki FNGs: None COUNT: 7 WARMUP: SSH, windmills, baby arm circles THE THANG: with medicine balls over head press curls tricep extensions 20 ea. On the court 2 sets of throwing medicine balls over net. Side shuffle suicides 2 sets of merkins mt climbers …
AO: the_castle Q: Dog-Faced Gremlin PAX: Wham, Kamikaze, Buc-ee, Wannabe, TOY, Dog-Faced Gremlin, ANDY FNGs: None COUNT: 7 WARMUP: Pledge of Allegiance SSH x 15 IC TTT x15 IC IW’s x 15 IC LBAC x 10 IC, reverse x10 IC Stretch OYO THE THANG: Grab 2 Bricks Mosey up Liberal Hill. Run to every other …
AO: the_castle Q: F3 Bubbles PAX: Wham, Buc-ee, grilz, Special K, Turncoat, McLovin, Lamb Chop, TOY, Kamikaze, Wiki FNGs: None COUNT: 11 WARMUP: THE THANG: parking lots loops dodging raindrops, gazebo step ups and dips, assorted exercises that kept PAX moving – nicely done by Bubbkes :alert: ANNOUNCEMENTS :alert: : Quaker Fri COT: solid prayer …
AO: the_castle Q: Kamikaze PAX: Buc-ee, Dog-Faced Gremlin, Fergie, grilz, Kamikaze, Lamb Chop, Mimosa, TOY, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 12 WARMUP: Collect Medicine Ball – 10 Slams OYO THE THANG: Head to KG with MB, 20 curls followed by down and back to Guard Shack doing MB squat – press – toss …
AO: the_castle Q: Mimosa PAX: Burgundy, Dog-Faced Gremlin, Fergie, Buc-ee, grilz, Kamikaze, Mimosa, TOY, Turncoat, Wannabe FNGs: None COUNT: 13 WARMUP: 20 x SSH 20s Calf Stretch 20s Butterfly Stretch THE THANG: Mosey to Retreat with a few exercises a long the way. Grouped up at the bottom of Retreat. Partner up for Dora. 100 …
AO: the_castle Q: Fergie PAX: Turncoat, Wannabe, Kamikaze, Lamb Chop, TOY, McLovin, Special K, Fergie, Turnpike, Big Worm, Quickie?, mimosa, Buc E FNGs: None COUNT: 13 WARMUP: Warmup – select cinder block- Overhead carry to KG Drive THE THANG: OHP – Curls – Squats – L/R Lawnmower pulls. Run to Airy Hall for LBC – …
AO: the_castle Q: TOY PAX: Bidet, Jar Jar, Kamikaze, Big Worm, Lamb Chop, McLovin, Buc-ee, Dog-Faced Gremlin, Fergie, Wham, Wannabe, Turncoat, TOY, Turnpike, grilz, Renaldo FNGs: None COUNT: 16 WARMUP: SSH, TTT, etc. THE THANG: 1 cinderblock for the group – others get bricks. Castle loop with right street stops for curls, tricep, etc and …
AO: the_castle Q: Turncoat PAX: Wannabe, SweetTart, TOY, Wham, Fergie, Kamikaze, Special K, grilz, McLovin, Turnpike FNGs: None COUNT: 11 WARMUP: Side straddle hop x 20 Through the tunnel x 15 Downward dog and calf stretch Butterfly stretch Tow touch stretch Merkins x 10 THE THANG: Grab blocks and bring to 4 way. Curls x …
17 floors down in Frankfurt (workout inspired by true story)Read More »
AO: the_castle Q: Lamb Chop PAX: Fergie, Lamb Chop, Turnpike, grilz, Bayou, Turncoat, TOY, Wham, Wannabe FNGs: None COUNT: 9 WARMUP: stretching and jump rope select THE THANG: KG loop mosey with 10 jump rope clicks – 10 merkins and 10 an of choice at each street on right with 10 burpees at each speed …