12 pax entered the gloom this morning for some running with bricks. The rain held off, making for a nice morning to explore some of KG’s hills. COP: SSH x 20 IC LBAC fwd x 12, rev x 12 IC Raise the Roof x 10 IC Calf Stretch 10 burpees OYO Grab a set of …
6 pax came to #GetBetter at The Castle this morning. We started tough and didn’t let up. Work was done. Disclaimer COP – Kicked things off with the #SlaughterStarter Burpees x20 OYO Imperial Walkers x20 IC Little Baby Arm Circles x12 FWD, x12 REV IC Raise The Roof x20 IC Windmill x10 IC Quad Stretch …
11 pax, including 1 FNG, joined YHC this morning at The Castle for #norespect 40th birthday Q. Back to back B-day Qs at The Castle! Here we go: Disclaimer SSH x 40 IC Imperial Walkers x 20 IC Little Baby Arm Circles – x11 fwd, x 11 rev IC Raise the Roof x 20 IC …
9 pax avoided the rain and got some good block work in on a warm January morning. COP: SSH x 20 IC Windmill x 10 IC LBAC x 10 fwd, x 10 rev IC Overhead Armclaps x 20 IC Quad Stretch OYO Calf Stretch OYO Slow-fast Merkins x 10 IC Grab a block and head …
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, …
13 pax joined YHC in celebrating the 3rd Anniversary of the founding of #TheCastle, also affectionately referred to as #902AO. Having been a part of this group for nearly 2 years after crossing the river from F3 Lake Murray territory, it was an honor to lead the pax on this occasion. Disclaimer, count-off COP: SSH …
10 Pax entered The Castle today on a chilly 30 degree morning. YHC had been out for a little while with a nasty upper respiratory infection but came to give the pax their money’s worth. Disclaimer COP: SSH x 20 IC Windmill x 20 IC Through the tunnel x 20 IC Little Baby Armcircles x10 …
8 pax started their Friday at The Castle looking to #getbetter. YHC was a little upset, as I got a speeding ticket the night before heading home from work. The castle pax will help pay the fine by doing reps for each mph YHC was clocked at. Disclaimer COP: SSH x 15 IC Windmill x …
5 pax – yes only 5 pax took the red pill this morning, braving the pouring rain and making their way to The Castle. Thankfully Jar Jar and Snapchat came visiting, as there were only 3 Castle regulars. I’m assuming everyone else was resting up for tonight’s Christmas Party, so I’m sure there will be a large Castle …
8 pax ventured into the gloom for some BLIMPS at the Castle. No bricks this time for our tour of the ‘hood! Disclaimer COP: SSH x 15 IC Imperial Walker x 15 IC TTT x 15 IC LBAC x10 IC fwd – x10 IC rev Overhead Arm Claps x 20 IC Quad Stretch Calf Stretch …
10 pax came out to #TheCastle on another warm humid morning. It is fall, isn’t it? If the humidity doesn’t make you sweat, touring the neighborhood with some bricks sure will. Disclaimer COP: SSH x20 IC Windmill x 10 IC Through The Tunnel x 20 IC LBAC Fwd x 10 IC, Rev x10 IC Overhead …
Well I guess it’s better late than never, but here’s a recap of Friday’s #TheCastle run group… umm, I mean boot camp. 10 pax including 1 FNG made their way out in the gloom on this pre-holiday weekend Friday morning to #getbetter. Hope you brought your running shoes! On Wednesday, Freebird promised not too much …
10 pax ventured in to the gloom on this warm, muggy 78 degree morning to #getbetter. With @F3Columbia Nantan Billy Bob visiting, YHC knew to bring his A game. Using Turnpike’s twitter video of crazy Bills fans jumping through tables as motivation, it was time for the return of an old favorite. Here we go: Disclaimer COP …
11 pax, including 1 FNG came to #theCastle this morning to get better. On twitter, our wonderful AO-Q voted to not do one of my favorites, running with bricks. YHC was happy to oblige, and no bricks were used during this workout. Disclaimer COP: SSH x 20 IC Through The Tunnel x 20 IC Imperial …
9 pax used the force to exit the fartsack this morning to #getbetter. YHC was never really a big Star Wars fan, but that won’t stop me from appreciating May the 4th with some Imperial Walkers. Disclaimer COP: Imperial Walkers x 20 IC SSH x 20 IC Little Baby Arm Circles x 10 fwd x …
8 pax ventured out of the fartsack this Friday morning to celebrate the beginning of March Madness! YHC being a Buffalo Alum, wanted to celebrate the biggest upset of the tournament (biggest upset at that time anyways), Buffalo over Arizona! COP: SSH x 15 IC TTT x 15 IC Little Baby Armcircles x 10 fwd, …
5 pax braved the freezing temperature this morning to #getbetter at the last 2017 #TheCastle workout. Early this morning, YHC woke up to an e-mail that the scheduled Q was sick, so I jumped at the opportunity (and extra motivation to get out of the fartsack) to take the reigns. COP: SSH x 20 IC …
11 Pax came out to The Castle this morning for some fun with the Buffalo Bills. With 2 weeks remaining in the NFL season, the Bills are on the edge of making the playoffs for the first time this millennium! Yes that’s right, 17 years with no playoffs, but currently tied with Baltimore for the …
12 pax visited the Castle this nice cool morning to #getbetter. 3 pax took their backpacks and went rucking, 9 pax stuck around to see what YHC had in store for them. Conditions: Cool, around 45 degrees. Felt great! COP: SSH x 15 IC TTT x 15 IC Little Baby Arm Circles x 10 fwd …
8 pax, including 2 FNGs, slept in a little bit, but managed to leave the fartsack for a nice 6:15 holiday start. Don’t let the late start fool you, work was done to celebrate Labor Day. Conditions: A cool, wonderful feeling 60 degrees Disclaimer COP SSH x 15 IC Imperial Walkers x 15 IC Through …