AO: the_castle Q: Wannabe PAX: Buc-ee, Dog-Faced Gremlin, Escrow, Fergie, grilz, Special K, Turncoat, Wannabe, Wham FNGs: None COUNT: 9 WARMUP: Stretching THE THANG: Transitioned the Hill 7 times. Included 80 merkins, 55 Burpees and core activities in between. ANNOUNCEMENTS: Lambchop Wednesday COT:prayer
AO: the_castle Q: DoubleDown PAX: Wham, Wannabe, TOY, Selfie, Kamikaze, grilz, Special K FNGs: None COUNT: 8 WARMUP: SSH, LBAC forward and back, OHC, Imperial Walker THE THANG: Tunes played were all tax themed – cinder block Tabata – 40 sec on with 20 rest AMRAP – squat curls, OHP, Kamijaze pull over, bent row, …
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: Special K PAX: Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Selfie, TOY, Wannabe, Wham FNGs: None COUNT: 9 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
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: Mimosa PAX: grilz, Lamb Chop, Kamikaze, Mimosa, TOY, Turncoat, Special K, Wham FNGs: None COUNT: 8 WARMUP: THE THANG: Good mix of Core and cardio -solid VQ with best March Madness memories sprinkled in. ANNOUNCEMENTS: Selfie Fri COT: Prayers for Katnis and quick recovery
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: CESS PAX: Buc-ee, CESS, Dog-Faced Gremlin, Fergie, Big Worm, grilz, Kamikaze, Wham, Wannabe, Mimosa FNGs: None COUNT: 10 WARMUP: 10 SSH – 3 Burpees rinse and repeat x 5 THE THANG: 20 Merkins, 20 LBC’s, 20 Squats and run to Top of Liberal Hill and back. R&R x 5. Select 5 blocks …
AO: the_castle Q: Wannabe PAX: Fergie, grilz, Katniss, Lamb Chop, TOY, Turncoat, Wannabe, Wham FNGs: None COUNT: 8 WARMUP: stretching and Cardio THE THANG: 4 sets x 2 Set 1 (20 ea.) merkin, mt climbers, plank jacks. 2 sets of tennis court suicides followed by two laps around courts 1&2. Set 2 (20 Ea.) side …
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 …