8 pax finished their week strong at The Castle this morning. McLovin and Freebird brought it on Monday and Wednesday this week, setting the bar high! Disclaimer COP: SSH x20 IC Windmill x10 IC Through The Tunnel x20 IC Spider Merkins x10 IC Little Baby Arm Circles x10 Fwd x10 Rev IC Grab a block, …
Weather: 70s and humid Prayer & Disclaimer COP: Mosey from parking lot to the field by the corner of Main and Lake SSH x 20 IC TTT x 10 IC Imperial Walkers x 20 IC Slow Mo Squats x 20 IC Merkins x 10 IC Windmill x 10 IC Plank Jacks x 20 IC Mosey …
27 PAX met Backdraft for an incredibly well plan and executed Q in remembrance of the 75th anniversary of D-Day . Conditions: 74 degrees and a touch humid The Thang: Backdraft assembled the PAX into a formation of three lines perfectly spaced The training phase: 20 SSH IC 20 merkins IC Flutter kicks IC 10 …
Backdraft serves Thunder a D-Day Remembrance for the AgesRead More »
8 Pax + 1 runner got out of the fartsack to honor and remember the fallen from D-Day Normandy, France 75 years ago. This workout was inspired by those brave men who paid the ultimate sacrifice fighting evil and defending the most sacred thing this country was founded on, freedom. Conditions: cloudy, 70 deg F …
Every so often the two Forest Acres bootcamps gather at Trenholm Plaza for an intense and fast paced, 30 minute beat down, followed by coffeeteria. 20 PAX posted for the workout. 9 from Swamp Fox and 11 from Hammer. This is what happened. Conditions: 75 and humid thanks to a much needed rain. The Thang: …
Disclaimer *Pocahontas *FNG *I am not a professional *Prayer The Thang *Mosey to back parking lot *Circle up *Exercise In Cadence >SSH x10 >TTT x10 >LBAC x10 >IPW x10 >RLBAC x9 (Q can’t count) *Pair up and Mosey to Block Pile *Partner A gets block, while Partner B gets two bricks *Mosey to bottom of …
YHC had been perusing the pages of hero WOs for a couple of days and had originally decided to mash up a Vietnam Hero WO with the remembrance of DDay. We stuck to the plan but YHC also thought it would be fun for some of the guys who cant make it out on Saturday …
Started off today with 9 stride liters followed by 20 PAX for a muggy morning BC. No doubt about it, these guys put their heads down and WORK. Consistent squad out there, thanks for having me! Conditions: 75 slight breeze for SL, no air movement for BC Intro FNGs = 0 Disclaimer Prayer Mosey to …
15 PAX post at DEPOT for YHC’s VQ. YHC has been delaying this but was determined to get in in before his 1 yr anniversary which was thought to be late June but is actually July 21st. (Dang, this could have been delayed a little longer but grateful for the mistake). Today’s workout was inspired …
Welcome, Strong disclaimer! Mosey, warm-up (75 reps-ish) start in on some mostly accurate D-day facts (5 divisions, 5 beaches, 5 allies), mosey to football “field.” Some old skool calisthenics and F3 exicon with military lineage: O-overhead clap, V-v-ups, E-elf on the shelf, R-reverse crunch, L-leg wreckers, O-one legged burpees (challenged the sharpest minds with coordination, …
If ever you need a laugh or the feel the urge to get silly, post up or Q at the Hollow. These guys know how to have a good time, and it shows. They need to work on their history trivia… but that’s easy for YHC to say… he already had the answers! #TCLAPs to …
9 Pax covered 2.6 miles of Shandon pavement while completing a group of pain stations and short circuit work. Conditions : 70 Clear and Moderate Humidity Mosey to back parking lot 25 SSH IC Plank 90 sec – bring right foot to far left, bring left foot to far right 20 IW IC Plank 90 …
YHC finally found the opportunity to come out and spend 45 minutes with some old friends getting better ITG. It was a great day. Thanks for having me. Mosey to the block pile, grab a block and head to the Principal. 5 Block swings, bear crawl up the hill, 10 reps of given exercise at …
With the college baseball regionals starting this weekend, apparently the Pax have been motivated to get the competitive juices flowing. As YHC pulled into the parking lot, the stadium was already loaded with pax ready to chase the disc. We did a brief countoff of 25 Pax and split into 4 teams. The first round …
This will be quick. In Vegas for training. Ran with a group of coworkers yesterday. Figured I’d offer up a bootcamp workout today. Had a couple attend, and they want another round tomorrow. Hopefully will rope in a couple of the hard core runners tomorrow. Figured it was close to a typical F3 workout so …
Tutu was excited that he actually broke the chains of the rack monster and made it to BC. Circle up and disclaimer. Mosey over to the hexagon 25 SSH 4C IC 25 TTT 4C IC 20 LBAC 4C IC ED 20 OC 4C IC Mosey to the football field, Meter obtained Coupon from Tutu’s Truck 50 …
Great time was had this AM at the most scenic AO in all of F3 Midlands. Mumblechatter was thick as the soft rock tunes shuffled through the slight Lake Murray breeze. Here’s what we did: Conditions: 69 degrees The Thang: Disclaimer BOM COP LBAC (front) x 15 IC Overhead Arm Claps x 20 IC LBAC …
Warm up SSH Through the tunnel Little baby arm circles Quad and calf stretch Filthy 40 Workout 5 Minute Run to guard shack and back 40 of each exercise: Side Straddle Hops Merkins Squats Burpies -15 Plank when done 40 of each exercise Bicep curls Tricep Extensions w/ …
Weather: 70 Degrees – Humid – No Rain Yet The Thang: Intro, Disclaimer, Prayer It was good to have Granola with us this morning – thanks Simon Says for running with him! Discussion before hand about the Battle of Midway, which was June 4-7, 1942 and D-Day, which was June 6, 1944. Today is National …
Conditions: Very comfortable 68 degrees with a chance of sprinklers The Thang – Several of the Shawshank Pax are participating in an Ab Challenge for June and since this was the “rest” day for the challenge…YHC attempted to keep the ab work to a minimum. There are other ways to deliver a beat down. The …
Posted on behalf of Jobu Disclaimer FNGs I am Jobu I am not a professional Prayer Warmup/CoP-Mosey to back parking lot -Side Straddle Hop -Through the Tunnel -Wind mills -Baby Arms Circles -Reverse Baby Arm Circles Line up on Curb- If you finish before last person, Pick up the 6 or Side straddle Hop Karaoke …
Can’t think of a better way to kick off one’s 45th birthday than with the men of Tomahawk. The focus was simply to get 45 reps and not worry about proper form or technique – just get the reps! So, we got the opportunity to perform some pretty silly exercises (ever heard of SSH block …
It was time to start easing the pax back into leg day, and that’s what we did. Weather: 68° The Thang: Intro, disclaimer, prayer Mosey over to outdoor gym for COP SSH x 10 IC Imperial Walkers x 10 IC LBAC x 10 IC forward OH Claps x 10 IC LBAC x 10 IC backerds …
17 PAX defied the fartsack and joined YHC in the gloom this morning to put in some work. YHC remembered what a crowd pleaser this was the last time we ran it so we gave the people what they wanted. Welcome to visitor Pipeline and our FNG Roses. Conditions: 73 and slightly muggy but with …
YHC has had the pleasure of visiting Mac and the Golden Strip pax a few times over the past year. Their Q sheet was a little bare, so why not bring them some betterment from down the road at F3LexSC? Too bad Mac was on vacation this week, but fortunately Punch List was there to …
Ah, the Pax of the Hollow. They bring it. Every. Single. Time. YHC has learned that the Pax always enjoy something new, so YHC strives to find new ways to do old things. Weather: 68ish and very nice Disclaimer/Prayer The Thang: Mosey around the parking lot. Circle up: SSS x20 4ct IC LBACs x15 F&B 4ct …
YHC returned to SnakePit after running the Viper for the Gauntlet in April. It was a fairly quiet group this morning… then again, YHC didn’t really give the PAX much air from the get-go… work was done, and it was brutal. Great work, gentlemen!! #TCLAPs to Honey Bun and AWOL for coming out early and …
Conditions cooler but warm & dry No FNGs Disclaimer Prayer/COT YHC did an off the cuff Q this AM due to getting home late the night b4 after some trail running at Harbison SF. Too exhausted to pen a Q this is what went down….. The thang, 70lb Sandbag and kettlebells and 3 pax …
DriSocket announced that June is going to be Co-Q Month at C.A.T. so Ranger and YHC agreed to team up to kick it off. Today just happened to be the day that a much anticipated FNG decided to post. Welcome, Wheaties! Conditions: High 60s The Thang: Disclaimer BOM Mosey to practice field and grab a …
11 PAX rose from the #Fartsack this AM, shook off the weekend, and laid siege to Monday. YHC was ready to offer up a serving of the #DRP. As the PAX of #TheCastle tend to do, they chewed up and spit out all that YHC had to offer. We #PushedTheRock this AM and did work. …
Weather: Summer has arrived! The Thang: Landshark had the Q and cooked up a workout themed around the NBA Finals starting up. Warmup: Right before starting Woodshed PAX were joined by 3 PAX from Legion who jogged over from their COT! Short mosey, SSH, imperial walkers, little baby arm circles (forwards, backwards & overhead press …
The Bounty hosted the 3rd installment of PR testing. Effort was great and athleticism was low. See our SPEED below. Conditions: 85 degrees and humid – Duh! The thang: Disclaimer, prayer, and mosey to the track. The workout: Mosey around the track for 3 laps or 1200m to warm up the legs. Through the tunnel, Frankensteins, …
6 pax arrived at the gloom ready for the purist Binary to lead the cause for today’s work. Some were able to celebrate Backstop’s birthday over the weekend so why not keep the celebration going with a healthy dose of pain. Conditions – 70s and clear Disclaimer The Thang Mosey Jog around parking lot w/ …
12 Pax beat the fartsack to show up for YHC’s Q at Tread. The pax got in some miles with rucks and then swung a few bells. YHC decided to have dealer’s choice Kettlebells with one exception, 10 kettlebell swings OYO between each exercise called. On the second time around the circle the exercise was …
There aren’t many times that a complete shut-out occurs on the sweat stained battlefield of Smokehouse’s ultimate field. In fact, YHC doesn’t remember reading of any such historical event in the sacred annals. Today, one group of vanquished made history. Unfortunately “Swayze’s Daisies” (sponsored by chest rugs) fell to a team whose superiority has yet …