AO: the_castle Q: Turncoat PAX: Wannabe, SweetTart, TOY, Wham, Fergie, Kamikaze, Special K, grilz, McLovin, Turnpike FNGs: None COUNT: 11 WARMUP: Side straddle hop x 20 Through the tunnel x 15 Downward dog and calf stretch Butterfly stretch Tow touch stretch Merkins x 10 THE THANG: Grab blocks and bring to 4 way. Curls x …
17 floors down in Frankfurt (workout inspired by true story)Read More »
AO: the_castle Q: Wham PAX: grilz, Turnpike, Fergie, McLovin, Buc-ee, Dog-Faced Gremlin, Kamikaze, Wham, Wannabe, Burgundy, Turncoat, Special K FNGs: None COUNT: 12 WARMUP: SSH, LBAC, calf stretch THE THANG: 12 man Indian run with lead carrying medicine ball. Stop at right streets for merkins and monkey humpers. Followed by 3 laps around Point Comfort …
AO: the_castle Q: Lamb Chop PAX: Fergie, Lamb Chop, Turnpike, grilz, Bayou, Turncoat, TOY, Wham, Wannabe FNGs: None COUNT: 9 WARMUP: stretching and jump rope select THE THANG: KG loop mosey with 10 jump rope clicks – 10 merkins and 10 an of choice at each street on right with 10 burpees at each speed …
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