AO: the_castle Q: Buc-ee PAX: Wham, Wannabe, Special K, Mimosa, Kamikaze, grilz, Fergie, Wiki FNGs: None COUNT: 9 WARMUP: stretching, SSH THE THANG: Cinderblock – incline and decline, OHP, Dips, Iron Cross, Anchor drop, etc with two Guard Shack runs for fun :alert: ANNOUNCEMENTS :alert: : Mimosa Wed COT: Prayer for Toys wife and Richland …
AO: the_castle Q: McLovin PAX: Wham, Big Worm, Billy Bob, Lamb Chop, Special K, Kamikaze, Wannabe, Turnpike, McLovin, Wiki, None FNGs: 1 None COUNT: 10 COP SSH x 15 (IC) Imperial Walker x 12 (IC) Monkey Humpers x 12 (IC) Partner Up w/One Partner grabbing block Mosey up the hill with stop at Tombee Lane …
AO: the_castle Q: Turncoat PAX: Wannabe, Turnpike, Wham, Kamikaze, Dog-Faced Gremlin, Wiki FNGs: None COUNT: 7 WARMUP: Side straddle hop x 20 Through the tunnel x 15 Little babies forward and back x 20 Raise the roof x 20 Butterfly stretch Hurdler stretch THE THANG: Grab medicine balls and Cusak to the 4 way Circle …
AO: the_castle Q: Big Worm PAX: Kamikaze, Burgundy, Buc-ee, Mimosa, Wham, TOY, Turncoat, Turnpike, Wannabe FNGs: None COUNT: 10 WARMUP: some active stretching. 5 slow count merkins (6 seconds each, focus on full range of motion). Mosey to the top of the parking lot and give burpees THE THANG: 9-1 merkin ladder starting at the …
AO: the_castle Q: Wham PAX: Turnpike, Kamikaze, Wannabe, Wham, Turncoat, TOY, Wiki FNGs: None COUNT: 7 WARMUP: Collect block and head for cover THE THANG: Mix of porch with blocks – Tunnel squat for time – gazebo for step ups – triceps – LBC’s – called with 15 min left due to lightning strikes. #WorkWasDone …
AO: the_castle Q: Selfie PAX: Mimosa, Wham, Wannabe, Fergie, Dog-Faced Gremlin, Special K, Selfie, Turncoat FNGs: None COUNT: 8 WARMUP: SSH, TTT, LBACs, Raise the Roof, Plank Jacks, Merkins THE THANG: Take a set of bricks to the top of Liberal Hill. Brick work = 10 curls, 10 overhead press, 10 butterfly, 10 shadow boxers. …
AO: the_castle Q: Lamb Chop PAX: Hazmat (F3 Huntsville), Kamikaze, Fergie, Escrow, Lamb Chop, Turncoat, Wannabe, Wham, Wiki FNGs: None COUNT: 9 WARMUP: Light stretching – collect Medicine Ball “MB” and drop at Castle moat THE THANG: Head to KG drive for 10-10-10 Merkins, LBC’s, Squats at streets while running to Guard Shack and back. …
AO: the_castle Q: Wannabe PAX: Kamikaze, Special K, Wannabe, Philly FNGs: None COUNT: 4 WARMUP: ssh, windmills, baby arms, merkins, big boy THE THANG:3 Sets medicine ball overhead press, arm curls, bent over rows, bench press, v ups, K press, American hammer, scissor kicks. Along with incline merkins, step ups, and dips. :alert: ANNOUNCEMENTS :alert: …
AO: the_castle Q: Special K PAX: TOY, Turncoat, McLovin, Special K, Selfie, Wham, Fergie, Wannabe, Kamikaze, Wiki FNGs: None COUNT: 10 WARMUP: SSH – LBAC – High Knees etc THE THANG: Dora – 100 Merkins, 200 Squats, 300 SSH. Brick run to liberal hill then down N Tombee. Back to COT. More SSH #WorkWasDone :alert: …
AO: the_castle Q: Wannabe PAX: Fergie, grilz, Wham, Wannabe, Turncoat, TOY, Wiki FNGs: None COUNT: 7 WARMUP: SSH, windmills, baby arm circles THE THANG: with medicine balls over head press curls tricep extensions 20 ea. On the court 2 sets of throwing medicine balls over net. Side shuffle suicides 2 sets of merkins mt climbers …