AO: _Castle Q: Turnpike PAX: TOY, Billy Bob, Wham, grilz, Turncoat, Special K, Quaker, Kamikaze, McLovin, Turnpike FNGs: None COUNT: 10 Warmup SSH, NOT Through the Tunnel, LBAC, stretches THE THANG: mosey to four-way, jump rope clicks, Aunt Frannie’s (low squat hug), partner iron crosses, merkins, rinse repeat. Relay race at end – BillyBob by …
AO: _Castle Q: Turncoat PAX: grilz, Kamikaze, Turncoat, Katniss, Special K, Wham, McLovin, High Stick, Wannabe, Quaker, Selfie, Elko FNGs: None COUNT: 12 WARMUP: Side straddle hop Through the tunnel Downward dog Little baby arm circles THE THANG: Jog to Saky parking lot (1/2 mile) Tabata style workout in pairs 1 min 30 seconds per …
AO: _Castle Q: DoubleDown PAX: Quaker, Selfie, McLovin, Wannabe, High Stick, Wham, Turnpike, Turncoat, Billy Bob, grilz, Special K, Katniss, TOY, DoubleDown, Kamikaze, Steve Harmon Fergie FNGs: 1 Steve Harmon Fergie COUNT: 16 WARMUP: SSH, LBAC, Mtn Climb, Imperial Walker, etc THE THANG: Collect Block – ladder 20 merkins after each – 20/DeadLift – Squats …
AO: _Castle Q: Wannabe PAX: Big Worm, grilz, High Stick, Kamikaze, Katniss, Lamb Chop, Quaker, TOY, Turncoat, Turnpike, Wannabe, Wham, Special K, Adam Odom “Elko” FNGs: 1 Adam Odom “Elko” COUNT: 14 WARMUP: was performed THE THANG: 1.5 miles carry single brick. 100 Big Boy Situps, 200 Merkins, 300 Squats MARY: Cool down with Side …
AO: _Castle Q: Kamikaze PAX: grilz, Kamikaze, Wannabe, Katniss, High Stick, TOY, Special K, Quaker, Turnpike, Turncoat, Lamb Chop FNGs: None COUNT: 11 WARMUP: stretch THE THANG: Block work, OHP, Curls, Chest Press, Kamikaze V Ups with Block, Squats, Flutter with Block, LBC’s, Head to Tunnel for Wall sit x 4 with active rest – …
AO: _Castle Q: Selfie PAX: Selfie, Wannabe, Wham, Lamb Chop, grilz, Kamikaze, Quaker, TOY, Turncoat, Turnpike, Dogface Gremlin FNGs: None COUNT: 11 WARMUP: SSH, Through the tunnel, LBACs, overhead claps, Merkins, big boy sit-ups THE THANG: Grab a block and go to the top of the hill for Castle cross. In center each time do …
AO: _Castle Q: Billy Bob PAX: Lamb Chop, Katniss, Turncoat, Selfie, TOY, grilz, Kamikaze, Turnpike, Wannabe, High Stick, Quaker, Billy Bob FNGs: None COUNT: 12 WARMUP: Merkins, Squats and BBS IC THE THANG: Modified Murph Run 1 Mile 100 BBS 200 Merkins 300 Squats Run 1 Mile MARY: Planks and Air Chair while waiting on …
AO: _Castle Q: Quaker PAX: TOY, Wham, Kamikaze, Wannabe, Lamb Chop, grilz, Selfie, Quaker, Turncoat, High Stick FNGs: None COUNT: 10 WARMUP: Grab blocks, SSH, TTT, Blockees, Stretch Legs, LBC, Arm Circles, Overhead Claps THE THANG: -Run to Guard Gate and back, stop at each intersection (5 Burpees, 10 Merkins, 10 Squats) -Wall Sits in …
AO: _Castle Q: Turncoat PAX: Burgundy, Turncoat, High Stick, Quaker, Kamikaze, Wannabe, Escrow FNGs: None COUNT: 7 WARMUP: SSH, arm stretch, calf stretch, leg stretching, etc THE THANG: medicine ball group Dora’s with exercises of through the leg lunge, squats, curl/press/ tri, etc followed by circle of pass and catch, chest toss and run, etc, …
AO: _Castle Q: Escrow PAX: Burgundy, TOY, Escrow, grilz, Kamikaze, Katniss, Selfie, Turncoat, Wannabe, Wham FNGs: None COUNT: 10 WARMUP: SSH, TTT, leg stretch, Perkins, quad stretch, arm stretch, fire ball run with burpees, squats, flutters, hill billies, etc THE THANG:frisbee golf with burpees, Perkins and upper, ab, and lower body exercises MARY: frisbee drives …