The PAX welcomed Freebird back to the Q at #TheCastle. A recent return from the DL made this Q extra special. Since YHC is posting this on behalf of Freebird, additional commentary has been added. Conditions – 76 and Swampy Opened with the Disclaimer, then another disclaimer that there would be limited running. Yeah right, …
Grilz – Q Disclaimer Conditions: 74 and clear and soupy Tha Thang: COP: SSH X 25 in cadence Calf Stretch OYO Plank Jacks X 20 in cadence Quad Stretch OYO Grab Blocks and jump rope: 20 Curls 30 Clicks with jump rope 20 Shoulder Press 40 Clicks with jump rope 20 Bent over rows 50 …
14 PAX helped YHC stave off vacation mode a little longer in the steamy Gloom. It is always an honor to lead TheCastle PAX, and today we had PAX from Score join as well. Thanks for crossing the gate and being with us. Conditions – 76 and Steamy Opened with the Disclaimer The Thang (all …
Apologies for being way too late with this Backblast. Disclaimer Conditions: Swampy Warm-up: SSH x15 IC IW x 15 IC Merkins x10 IC Mountain Climbers x 15 IC Little Baby Arm Circles x 15 IC and Reverse x15 IC Through the Tunnel x 15 IC Mosey to the Picnic Tables YHC took the liberty of …
13 PAX, including one FNG (Husker) got better and posted at #TheMission. YHC was honored to lead the group and had some fun with blocks, bricks and jump ropes (well maybe not the jump ropes). As usual, after the warm-up, the workout didn’t really follow the Weinke, so apologies for the choppiness of this Backblast. Conditions …
Temp: cooler than it has been but still hot and humid. Disclaimer Tha Thang: SSH X 25 LBAC forward x 20 backward x 20 Raise the roof x 20 Calf stretch 30 sec each leg Through the tunnel x 20 Get Blocks: Shoulder press X 20 ( in cadence) Jump rope 30 sec Curls X …
5 PAX, not on vacation, arrived at #TheCastle to get better, listen to some tunes and jump rope. Based on a previous Backblast, it looks like YHC Q’d a workout like this two months ago. An oldie, but a goodie, I suppose. Conditions – 75 and Swampy Opened with the Disclaimer The Thang (all 3 …
11 Pax showed at The Castle for a #BLOMP ladder which seemed to take its toll on everyone except The Prince of mumble chatter #Lambchop. The conditions: Swamp like, Disclaimer The Warmup: 20 OHC 20 LBAC forward 20 LBAC backward 20 TTT 20 SSH 20 Iron Crosses 20 Chaser LBC’s The Ditty: A burpee, …
9 brave PAX arrived at The Castle at 5:30 a.m. on what seemed like a balmy 68 degree a.m. but ended up very sticky by 6:15. Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Calf stretch (OYO) Little baby arm circles (10 …
11 Pax posted at The Castle for TOY’s upper body beat down. Weather – a perfect 74 degrees, clear, calm and damp. F3 Disclaimer Warm Up: SSH x 40 RRR x 20 10 Merkins (OYO) LBAC Forward x 20 10 Merkins (OYO) LBAC Reverse x 15 10 Merkins (OYO) Imperial Walkers x 20 The PAX …