05/07/2024 - Castle Black - Suffer In Place (kind of)
WARMUP: Batwings for 4 minutes. THE THANG: Everyone got a parking spot. In two minute cycles we did AMRAP Merkins, Squats, LBCs, BBSs, Burpees, and Star Jumps. These were broken…
Pax: Aisle 7
04/30/2024 - Castle Black - Paying the Water Bill
WARMUP: The Usuals THE THANG: #1 – Doomsday Clock – PAX form a circle, starting in a plank position. Pax A does 5 merkins, then the next Pax does 5…
04/23/2024 - Castle Black - Too. Much. Running.
WARMUP: We started at 5:30 and 15 seconds (don’t worry, made us whole on the other end), ran down the driveway, around the corner and back to the school up…
04/20/2024 - Hurt Locker - Circles are better than Rows
WARMUP: According to @Babyface the 20 minutes spent running the length of the track, stopping at ever 1/4 mile post to lift our legs in the air for 25 reps…
04/16/2024 - Castle Black - Longer than it’s supposed to be
WARMUP: ran down the hill and stretched out THE THANG: we ran a lot, did some exercises along the way, made it to the lager circle track in the park…
04/09/2024 - Castle Black - B-Day Tour Day 2
WARMUP: THE THANG: More burpees, overhead press, merkins, big boy sit-ups, squats, and running MARY: ANNOUNCEMENTS: it’s wet out there, be safe
04/02/2024 - Castle Black - Weird April LDH day at the Castle
WARMUP: Run down the hill, do stretchy things, run backwards up the hill. THE THANG: Kind of a crockpot since I put a bunch of stuff together and made pax…
03/26/2024 - Castle Black - Seriously Aisle 7, What the F***?!
WARMUP: Mosey full lap around parking lot and some other stuff. THE THANG: 10 Exercises – 1 min per Burpees Squats with coupon Mtn climbers Rows w coupon Hand release…
03/23/2024 - Hurt Locker - SD’s 4th Anni Ruck Q
WARMUP: Short ruck, stretch, merkins, F3 credo/mission statement/core principles THE THANG: Rucked up and took a lap around the track stopping at each 1/4 post for ruck exercises. PAX partner…
03/19/2024 - Castle Black - No plan, just ideas
WARMUP: Ran downstairs, around, to the bus lanes. 25 SSHs, Good Morning, Imperial Walkers, Michael Phelps OYO IDEA ONE: Suicide Sprints. 10 parking lines, then squats to recover, 8 parking…