Turncoat

The 100

AO: the_castle Q: Jar Jar PAX: Turncoat, Dog-Faced Gremlin, grilz, Wham, Buc-ee, Fergie, Bidet, Turnpike, Wannabe FNGs: None COUNT: 10 WARMUP: disclaimer THE THANG: usual warmups. Mosey. Arm circle song. Monkey humping tucks. Killer Bs. Ark loader suicides. 100 abs. More arm circles. Endex ANNOUNCEMENTS: update on Katniss, prayer requested. COT: Devo: lessons from Joseph

Blockwork

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 – …

BlockworkRead More »

Mimosa March Madness VQ

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

But-ee Blocks and Bricks

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

Castle Crashers

AO: rogue Q: Quaker PAX: Shocker, noonan, Friar Tuck, Lobstah, HolyPoker, Bemis, Swingline, Easy Street, BunkBed, Turncoat, Wannabe, Winston FNGs: None COUNT: 13 WARMUP: Explained the route. THE THANG: We ventured back to the Castle, but this time we infiltrated the inner keep. There were many treasures and crowns awarded this day. I don’t think …

Castle CrashersRead More »

PHP Code Snippets Powered By : XYZScripts.com