AO: the_castle Q: Kamikaze PAX: Fergie, Wannabe, Buc-ee, TOY, Wiki FNGs: None COUNT: 6 WARMUP: Collect MB – Medicine Ball, Curls x 10 – 4 count, Tricep x 10 – 4 count THE THANG: Cusack MB to 4 way for 10-10-10 MB Merkins, MB Iron Cross, MB Crunches at each street to Guard Shack – …
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: 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: Hazmat (F3 Huntsville) PAX: Dog-Faced Gremlin, Fergie, Kamikaze, Special K, Turncoat, Wiki, Spurrier FNGs: None COUNT: 9 WARMUP: SSH, Willy Mays Hays, High Knees, LBACs, Moroccan Night Clubs, seal claps, raise the roofs. THE THANG: 10 Murder Bunny’s, run the loop 10 MBs, 10 1 legged burpees, loop 10MBs, 10 OLBs, 10 …
AO: the_castle Q: Turnpike PAX: Special K, Turncoat, TOY, Wham, Hazmat (F3 Huntsville), Fergie, Kamikaze, Turnpike, Wiki, Spurrier FNGs: 1 Spurrier COUNT: 10 WARMUP: SSH, LBAC, Stretching THE THANG: Select block and JumpRope JR – 25 clicks and head to KG for more clicks and block work. Head to top of liberal hill for more …
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: 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 …