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: 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: DoubleDown PAX: Wiki, Wannabe, Kamikaze, Dog-Faced Gremlin FNGs: None COUNT: 5 DISCLAIMER – provided WARMUP: Select Cinder blocks as DD loaded Tabata Tunes. SSH, LBAC, TTT, Imperial Walkers, etc. THE THANG: CB Tabata 40 sec on – 20 off – Napalm, deadlift, standing twists, decline merkin, straight lift, overhead carry, pullover press, …
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: Wham PAX: Mimosa, Escrow, Katniss, TOY, Turnpike, grilz, Buc-ee, Fergie, Kamikaze, Wiki FNGs: None COUNT: 11 DISCLAIMER WARMUP: Disclaimer #maybe and game on THE THANG: 1 Pax with bricks – head to 4 way – bricks shared after each stop – right turn to guard shack with 10/10/10 Merkins/Abs/Lower body – two …
AO: the_castle Q: Big Worm PAX: Dog-Faced Gremlin, Katniss, Buckie, grillz, toy, wham, Wiki FNGs: None COUNT: 8 DISCLAIMER WARMUP: some active stretching and running, merkins and AB’s 1st ladder: 6, 5, 4, 3, 2, 1 burpees at the top of the parking lot; at the bottom 10 iron cross and 10 Freddie mercury. Each …
AO: the_castle Q: Wannabe PAX: Buc-ee, Katniss, Wiki FNGs: None COUNT: 4 DISCLAIMER WARMUP: Stretching and grabbed rifles THE THANG: Ascended Liberal Hill 5 times completing: 15 Burpees 135 side straddle hops with rifle 50 squats with rifle 120 flutter kits with rifle At Picnic Tables: 60 incline merkins 60 tricep dips 60 stepups Closed …
AO: the_castle Q: F3 Bubbles PAX: Fergie, Kamikaze, Buc-ee, Wham, Turnpike, TOY, F3 Bubbles, Dog-Faced Gremlin, Wannabe, Katnis, Wiki FNGs: None COUNT: 11 WARMUP: SSH, TTT, LBAC forward and reverse, Stretching followed by Run to House of Grilz and back THE THANG: Select Medicine ball, MB themed Beatdown, Merkins, etc #WorkWasDone :alert: ANNOUNCEMENTS :alert: : …
AO: the_castle Q: Quaker PAX: Fergie, Buc-ee, Kamikaze, Wham, Turnpike, Dog-Faced Gremlin, TOY, Mimosa, grilz, Wannabe, Wiki FNGs: None COUNT: 12 WARMUP: SSH, TTT, Arm Circles, Reverse, OH Clap, RTR THE THANG: Grab bricks and run to the bottom of Liberal Hill. At the bottom do 10 Burpees, run up the hill, do 15 OH …