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 …
AO: the_castle Q: Turnpike PAX: Dog-Faced Gremlin, Kamikaze, McLovin, TOY, Turncoat, Turnpike, Wannabe, Mimosa FNGs: None COUNT: 8 WARMUP: Imperial Walkers, LBAC, Stretching, Ray Charles THE THANG: tel:10-10-10-45 stops; 10 Hello Dolly, 10 Iron Cross, 10 LBC. 10 Monkey Humpers in Grilz’ front yard. 50 partner Iron Cross. 3 sets – Incline Merkin, Dips and …
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
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: 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: 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: Turnpike PAX: Burgundy, Dog-Faced Gremlin, Fergie, grilz, Katniss, Mimosa, Selfie, TOY, Wannabe, Turnpike FNGs: None COUNT: 10 WARMUP: SSH, Through the Tunnel, LBAC, stretches, calf raises THE THANG: bricks and jump ropes. Cusak bricks up hill- overhead press, tricep extension, curls with 20 rope clicks after each exercise. Move down Tombee – …
AO: the_castle Q: Dog-Faced Gremlin PAX: Turncoat, Turnpike, Mimosa, Kamikaze, Wannabe, Dog-Faced Gremlin, Wham, Burgundy, Buc-ee, Fergie, grilz, Special K FNGs: None COUNT: 12 WARMUP: yes THE THANG: Mosey to Liberal Hill – 5 merkins at base, choice at top of 12 exercises, rinse and repeat – 1.8 miles on the Hill. Head back to …
AO: the_castle Q: grilz PAX: Burgundy, Buc-ee, grilz, Kamikaze, Katniss, Mimosa, Fergie, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 12 WARMUP: SSH, TTT, etc THE THANG: Partner Parking lot Dora with blocks. Followed by mosey to KGDrive for more of same. ANNOUNCEMENTS: DFG Monday COT: Prayer and out