06/11/2024 - Castle Black - Ass Backwards

WARMUP: Run to Maaco Mountain THE THANG: Make our way up Maaco Mtn. Reverse Burpee Broad Jumps, Decline Merkins, Reverse Lunges, Uphill LBC’s. MARY: no time. ANNOUNCEMENTS: yep COT:

06/15/2024 - Catbox - Sammy Hagar

WARMUP: mosey to lower lot. The usual THE THANG: 10 reps, sprint to opposite side of courts, 9 reps….1 rep Lt Dans, Mike Tyson’s, Hammers, OJ squats, dry docks, big…

05/30/2024 - Apex - Duster Q

WARMUP: -side straddle hops, imperial walkers, frankenstein, weed pickers, sun gods and Michael Phelps. THE THANG: -11’s on hill (no surrenders x merkins) -calf squat or squat raise (calf raise…