AO: the_castle Q: F3 Bubbles PAX: grilz, Kamikaze, Katniss, TOY, Turncoat, Turnpike, Wham, Wiki, Lamb Chop FNGs: None COUNT: 10 DISCLAIMER – Provided WARMUP: Was done THE THANG: Solid boot camp workout by Bubbles, good blend of upper body, core and legs with cardio. :alert: ANNOUNCEMENTS :alert: : Turnpike Friday COT: Solid prayer and out!
AO: the_castle Q: TOY PAX: grilz, Dog-Faced Gremlin, Katniss, Turncoat, Wham, Turnpike, Kamikaze, TOY, Buc-ee, Wannabe, Fergie, Wiki, LambChop, Nelly, Mormon FNGs: 1 Mormon COUNT: 15 DISCLAIMER – Provided WARMUP: SSH, Imperial Walkers, LBAC F/B, Parking lot loop THE THANG: Partner up for station Tabata – Burpees, box cutter/ flutter, shoulder shrug with blocks, bear …
AO: the_castle Q: Mimosa PAX: Buc-ee, grilz, Kamikaze, Wannabe, Katniss, Fergie, Turncoat, TOY, Turnpike, Wham FNGs: None COUNT: 11 Warmup 1. 20x SSH 2. 15x Windmills 3. 15x Imperial Walkers 4. 10×10 Arm Circles 5. 20x Mountain Climbers Mosey to guard shack and back to clubhouse. The Thang 4 rounds of 4 corners. 2 teams, …
AO: the_castle Q: Buc-ee PAX: Burgundy, Buc-ee, Dog-Faced Gremlin, Fergie, Kamikaze, Katniss, Mimosa, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 11 DISCLAIMER Provided WARMUP: TTT, SSH, Slow Fast Merkins, etc THE THANG: Cinder block – 4 sets of Lunges, OHP, Tricep dips, Chest press, Skull crusher – return blocks for Medicine balls and 4 sets …
AO: the_castle Q: McLovin PAX: Billy Bob, Wham, Turnpike, Katniss, grilz, Wiki, Selfie, Wannabe, Kamikaze, Fergie FNGs: None COUNT: 11 DISCLAIMER – Provided WARMUP: Monkey Humpers, Imperial Walker, Slow Fast Merkins THE THANG: Grab CB and fast walk to Braddock – at Braddock stop at each Mailbox left and right – 15 stops x 3 …
AO: the_castle Q: Katniss PAX: grilz, Wham, Turnpike, Dog-Faced Gremlin, Katniss, Kamikaze, Wannabe, Rubber FNGs: None COUNT: 8 DISCLAIMER – Done with Medical discharge mention WARMUP: yes THE THANG: Track down your medicine ball and game on. Warm up – head to KG 4 way for more of same with hill work – Bernie Sanders …
AO: the_castle Q: Selfie PAX: Selfie, Buc-ee, Fergie, Katniss, Mimosa, Wannabe, Wham, grilz, Wiki FNGs: None COUNT: 9 DISCLAIMER WARMUP: SSH, Little Baby Arm Circles, overhead claps, through the tunnel, windmill, slow-fast merkins THE THANG: Run with bricks to Davant. At each intersection on the way, do 10 overhead press, 10 shadow boxers, 20 curls, …
AO: the_castle Q: Billy Bob PAX: grilz, Wham, Dog-Faced Gremlin, TOY, Mimosa, Turncoat, McLovin, Katniss, Buc-ee, Wannabe, Wilki FNGs: None COUNT: 12 DISCLAIMER followed by How to Count! “The next exercise is…. In cadence… Exercise! WARMUP: All exercises called in cadence. Imperial walkers Calf raises Slow fast squat Carolina dry dock THE THANG: Mosey to …
AO: the_castle Q: Turncoat PAX: Wham, Katniss, Dog-Faced Gremlin, Kamikaze, Burgundy, grilz, Buc-ee, TOY, Wannabe, Fergie, Wiki Screech FNGs: None COUNT: 12 The land of a thousand burpees DISCLAIMER WARMUP: SSH x 20 Through the tunnel x 15 Little baby arm circles forward x 10 Little baby arm circles backward x 10 Downward dog stretch …
AO: the_castle Q: Turnpike PAX: Big Worm, Fergie, grilz, Kamikaze, Katniss, Wham FNGs: None COUNT: 7 DISCLAIMER WARMUP: SSH; Stretching; OldMan ArmCircles; Imperial Walker, Calf Raises THE THANG: Partner up – curls/run; overhead press/run; plank/run; goblet squat/lunge. Lots of clicks, including left and right leg solos. :alert: ANNOUNCEMENTS :alert: : HDHH today at Bar None …