AO: _Castle Q: Escrow PAX: grilz, High Stick, Escrow, Katniss, Wannabe, Selfie, Kamikaze, Special k (Wes Kirkland) FNGs: None COUNT: 8 WARMUP: just another typical bland, accessory free workout, which was poorly planned by the Q. Light stretching to get started THE THANG: ran up the hill and to the field for some poorly …
AO: _Castle Q: Billy Bob PAX: Katniss, Kamikaze, Wham, Wannabe, T.O.Y, Big Worm, Billy Bob FNGs: None COUNT: 7 WARMUP: LBACs, Slowfast Squats, SSH THE THANG: 12 days of Christmas 1st day – 1 lap around the parking lot 2nd day – 2 dozen LBCs 3rd day – 3 four count imperial walkers 4th day …
AO: _Castle Q: Escrow PAX: Turncoat, grilz, Escrow, Wannabe, T.O.Y, Turnpike, Lamb chop (Elliot Epps), special k (Wes Kirkland) FNGs: None COUNT: 8 WARMUP: We warmed up THE THANG: Four corners 25 ssh/25 merkins 25 air squats/ 10 burpees 25 Freddie mercuries/ 25 flutters Indian run 1. 10 med ball slams 2. 10 med ball push-ups 3. 10 …
AO: _Castle Q: Selfie PAX: Selfie, Escrow, Katniss, Turncoat, Turnpike, Wham, Wannabe, Big worm, Special K FNGs: None COUNT: 9 WARMUP: SSH Imperial walkers Windmill LBAC Overhead arm claps THE THANG: Grab a couple bricks and run to N. KG dr. 20 curls, 20 shadowboxers 20 raise the roof with bricks at each street on …
AO: _Castle Q: Billy Bob PAX: Escrow, Turncoat, Selfie, Wannabe, Katniss, High Stick, Kamikaze, Wham, Billy Bob, Special K FNGs: None COUNT: 10 WARMUP: Slow count merkins IC x 10. Slow count squats IC x 10. SSH IC x 10. THE THANG: Mosey to top of Liberal Hill. 50 Gas Pumpers. 50 Moguls. Run Tombee …
AO: _Castle Q: Escrow PAX: Katniss, Kamikaze, T.O.Y, McLovin, Wham, Wannabe, Turnpike, grilz, Special K (Wess Kirkland) FNGs: None COUNT: 10 WARMUP: We warmed up THE THANG: week 5 IronPax, followed by a round of cool down exercises. Men worked hard. Gains were made! ANNOUNCEMENTS: we made them COT:we did it.