AO: _Castle Q: High Stick PAX: High Stick, Kamikaze, Wham, Turnpike, T.O.Y, Turncoat, Jeff Black, grilz, Escrow, Katniss, Wannabe FNGs: None COUNT: 11 WARMUP: SSH, TTT, arm circles, side turn stretch, medicine ball ups, hurdler stretch, etc THE THANG: brick punches, ball partner toss, ball swap, lunges, ball toss, etc MARY: done above ANNOUNCEMENTS: were …
High Stick “Balls to the Wall” Medicine Ball ManiaRead More »
AO: _Castle Q: DoubleDown PAX: Big Worm, grilz, High Stick, Kamikaze, Katniss, Quaker, Turnpike, Turncoat, Wannabe, Wham, Escrow, DoubleDown, Special K FNGs: None COUNT: 13 WARMUP: SSH,TTT,mosey,arm circles,etc. THE THANG: four round, block: and brick, TABATA minute on, 20 sec off with mosey runs in between. Rd 1. Merkins, dead lifts, curls, iron cross, chest …
AO: _Castle Q: Turnpike PAX: Escrow, T.O.Y, Katniss, grilz, Big Worm, High Stick, Wham, Turnpike, Turncoat, Kamikaze, Quaker, Wannabe, Lamb Chop, Special K, Jeff Black. (Burgundy) FNGs: 1 Jeff Black. (Burgundy) COUNT: 15 Warm up with blocks Curls, overhead presses , tricep extensions , chest presses 20 x 20 x 20 x 20 Beep test …
AO: _Castle Q: QSignups PAX: Escrow, grilz, Kamikaze, Katniss, Quaker, Turncoat, Turnpike, Wannabe, Wham, Special K, Lamb Chop FNGs: None COUNT: 11 WARMUP: SSH, leg stretches, etc. THE THANG: mailbox run with bricks and exercises at each mailbox including sets of ab exercise and merkins, squats and merkins, imperials and merkins, iron cross merkins etc …
AO: _Castle Q: Katniss PAX: Big Worm, Escrow, grilz, Kamikaze, Katniss, McLovin, Quaker, Selfie, T.O.Y, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 13 WARMUP: SSH,TTT,etc THE THANG: TOY playlist with station EMOM with stations of Bobby Hurley’s, merkins, run , SSH, curls, straight leg toe touch, squats, block bentover row, burpees, low planks. MARY: SSH, …
AO: _Castle Q: Big Worm PAX: Wannabe, Turncoat, grilz, Wham, Katniss, Turnpike, Escrow, Big Worm, Quaker, High Stick, T.O.Y, Special K FNGs: None COUNT: 12 WARMUP: arm circles, overhead claps, through the tunnel, SSH, merkins etc THE THANG: Castle Cross with sprints and increasing ladder of merkins and flutters and burpees and iron crosses MARY: …
AO: _Castle Q: Wannabe PAX: Big Worm, Escrow, grilz, High Stick, Katniss, Quaker, Selfie, Turncoat, Turnpike, Wannabe, Wham, Special K FNGs: None COUNT: 12 An exceptionally creative Wannabe Q WARMUP: arm circles, arm stretches. Leg stretches, etc THE THANG: 25 gallon buckets filled with cinder blocks and bricks carried throughout neighborhood with intersection sprints, and …
AO: _Castle Q: T.O.Y PAX: T.O.Y, Turncoat, Kamikaze, grilz, Quaker, Turnpike, Wannabe, Wham, Escrow, McLovin, Special K FNGs: None COUNT: 11 WARMUP: SSH, TTT, Merkins, stretch, etc THE THANG: castle patrol run with one set of bricks carried. Three burpees, five merkins, and eight air squats at intersections and culdesacs + some big boys and …
AO: _Castle Q: grilz PAX: T.O.Y, High Stick, Wham, Turnpike, Kamikaze, Escrow, Katniss, Wannabe, Turncoat, grilz, Special K, Rubber FNGs: None COUNT: 12 WARMUP: SSH,LB arm circles, SF Merkins, SF squats, through the tunnel, stretches. etc. THE THANG: SF Block exercises of curls, squats, anchor drops, shoulder presses, triceps, etc. Block Doras two rounds each …
AO: _Castle Q: Kamikaze PAX: Turncoat, Kamikaze, Wannabe, Escrow, grilz, T.O.Y, Wham, High Stick, Quaker, Turnpike, Katniss, Special k FNGs: None COUNT: 12 WARMUP: was done THE THANG: Kings Grant Drive Patrol with exercises of merkins and iron crosses or squats and Lunges done at intersections. One selectively presented set of monkey humpers at an …