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: Swingline PAX: Turnpike, Kamikaze, Wannabe, Escrow, Katniss, grilz, Wham, Baconator, Swingline, burgundy, specialk, toy, lamb chop, high stakes FNGs: None COUNT: 14 WARMUP: x25 SSH x20 Air Squats x15 Imperial Walkers x10 Thru the Tunnel x5 Burpees THE THANG: Grab (3) Coupons to Carry Travel Around Kings Grant x20 Monkey Humpers x20 …
AO: _Castle Q: Swingline PAX: Kamikaze, Turnpike, Swingline, grilz, Wannabe, T.O.Y, High Stick, Escrow, Katniss, Wham, Baconator, Lamb Chop, Special K, Burgandy FNGs: None COUNT: 14 WARMUP: x25 SSH x20 Air Squats x15 Imperial Walkers x10 Thru the Tunnel x5 Burpees THE THANG: Grab (3) Coupons to Carry Travel Around Kings Grant x20 Monkey Humpers …
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: Dealers’ Choice, Katniss, Wannabe, grilz, Turnpike, Escrow, Kamikaze, Wham PAX: Escrow, Katniss, grilz, Wham, Turnpike, Kamikaze, Wannabe FNGs: None COUNT: 7 WARMUP: Katniss led THE THANG: Dealer’s Choice with blocks and riffles MARY: done above ANNOUNCEMENTS: peanut butter COT:Katniss led prayer.
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: Billy Bob PAX: Big Worm, Wannabe, Kamikaze, Katniss, Escrow, Turnpike, Billy Bob FNGs: None COUNT: 7 WARMUP: Imperial Walkers IC x 15 SlowFast squats IC x 15 LBAC forward/reverse/overhead clap IC Side Lunge, open gate, close gate, forward lunge, Butt kicks, high knees. THE THANG: DORA 123: pair up for 100 merkins, …