AO: the_castle Q: Katniss PAX: Kamikaze, Dog-Faced Gremlin, Katniss, McLovin, Selfie, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham, Buc-ee, Plus One – did not get name, Katnis can update FNGs: None COUNT: 13 WARMUP: stretch – Windmill – high knees – butt kicks – THE THANG: Team up for Dora like exercise – run the …
AO: the_castle Q: Turnpike PAX: Dog-Faced Gremlin, Fergie, Kamikaze, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham, Rubber FNGs: None COUNT: 10 WARMUP: The Thang: With Bricks – Tricep Extension, shadow box, old man arm circles, Overhead Press Moseys to speed bump, cul de sacs – LBCs, Katniss Crunch, Flutter Kicks, partner Iron Cross Relay race, …
AO: the_castle Q: Billy Bob PAX: Turnpike, High Stick, Wannabe, McLovin, Wham, grilz, Rubber, Katniss, Turncoat FNGs: None COUNT: 10 WARMUP: Lap around lot then a few exercises. THE THANG: pick up bricks and circle up. Q instructed PAX that they could not use fingers to grasp bricks. All exercises ICC Round 1 Curls x …
AO: the_castle Q: CESS PAX: Fergie, Billy Bob, Turncoat, Turnpike, Kamikaze, High Stick, Wham, grilz, Dog-Faced Gremlin, TOY, CESS, Buc-ee FNGs: None COUNT: 12 WARMUP: 9 SSH IC 9 Merkins IC 9 LBC’s IC Mosey out the parking lot and to the top of the hill. THE THANG: 9 and 18 reps at all 23 …
AO: the_castle Q: F3 Bubbles PAX: Wannabe, McLovin, Katniss, Kamikaze, Escrow, Turnpike, grilz, F3 Bubbles, TOY, Dog-Faced Gremlin, Selfie, Wham FNGs: None COUNT: 12 WARMUP: SSH, Imperial Walker, LBAC THE THANG: Nice blend of run – 1.4 miles, merkins, LBC’s and block work ANNOUNCEMENTS: Wham Fri COT: Prayer and out
AO: the_castle Q: Escrow PAX: Turncoat, Selfie, Quaker, Escrow, McLovin, Katniss, Kamikaze, Dog-Faced Gremlin, Buc-ee, Wham, grilz, Wannabe, Turnpike, TOY, Billy Bob FNGs: None COUNT: 15 WARMUP: SSH, LBAC,RRR,TTT, stretches,etc THE THANG: run and exercises, medicine ball work ANNOUNCEMENTS: HDHH, COT:Lords Prayer
AO: the_castle Q: Wham PAX: Billy Bob, Buc-ee, Burgundy, Fergie, High Stick, Kamikaze, Katniss, Special K, TOY, Turnpike, Wannabe, Wham, Dog-Faced Gremlin FNGs: None COUNT: 13 WARMUP: 12 SSH 12 Imperial Walkers 12 Calf raises 12LBACF 12 LBACB 12 raise the roof Burtterfly stretch THE THANG: Grab brings and run to the first street 5 …
AO: the_castle Q: F3 Bubbles PAX: Kamikaze, Buc-ee, High Stick, Burgundy, TOY, Fergie, Special K, Escrow, Tarek, Wham, grilz, Turnpike, Turncoat FNGs: None COUNT: 14 WARMUP: stretch and select block, warm up with block in cadence. Leave block at AOQ and mosey to Tombee THE THANG: Tombee loop with merkins – lots of merkins most …
AO: the_castle Q: TOY PAX: Kamikaze, grilz, Wham, TOY, Dog-Faced Gremlin, Turncoat, Burgundy, High Stick, Fergie, Big Worm, Turnpike, Katniss FNGs: None COUNT: 12 WARMUP: The usual THE THANG: The Unusual – select bricks followed by allot of ShadowBox – 20/3 ct and SSH 15/3 ct. head to Braddock for each way MailBox Burpee and …
AO: _Castle Q: Escrow PAX: Billy Bob, Escrow, Fergie, grilz, High Stick, Kamikaze, Katniss, Lamb Chop, McLovin, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH,TTT,etc THE THANG: lava ball run, frisbee golf, lit cone suicides, etc, MARY: done in workout ANNOUNCEMENTS: prayers for Sydney COT:Lords prayer