8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was fresh off of a week of vacation in Edisto (still feeling the residual effects of way too many beverages and pieces of bacon). This morning included a who’s who of #TheCastle PAX including the former AOQ of #TheCastle. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were ready willing and able to #PushTheRock.
Conditions – 75 and no breeze (perfect burpee weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Squats x 10 (IC)
Burpees x 5 (OYO)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Squats x 10 (IC)
Burpees x 5 (OYO)
Indian Run from Clubhouse onto S. Kings Grant Drive
Circle Up at Tombee Court
Monkey Humpers x 10 (IC)
Burpees x 5 (OYO)
Calf Raises x 10 (IC)
Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Burpees x 5 (OYO)
Calf Raises x 10 (IC)
Burpees x 5 (OYO)
Indian Run from Tombee Court to intersection of Somerton & Retreat
McBull (Inspired by #TheBull)
Circuit performed at top of Retreat
LBCs x 15 (IC)
Squats x 10 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Mosey to bottom of Retreat
Mosey back to top of Retreat
SSH until Six Arrives
Rinse/Repeat x 3
Indian Run from intersection of Retreat/Somerton onto S. Kings Grant Drive
Circle Up at Tombee Court
Recovery Ab Circuit
Flutter Kicks x 15 (IC)
LBCs x 15 (IC)
Indian Run from Tombee Court to Clubhouse
Circle up for the CHEECH
C – Chaser LBC X 15 (IC)
H – Hammers X 15 (IC)
E – Eleven Merkins (OYO)
E – Eleven Squats (IC)
C – Chaser LBC X 15 (IC)
H – Hammers X 15 (IC)
COT/BOM – McLovin
Moleskin:
- With Burpees and Merkins, PAX did over 100 Merkins. Couple that with tons of ab work and over 1.5 miles running (including 3 hill repeats), and we #PushedTheRock this AM.
- #LarryBirds were not in short supply this morning as Katniss, Backstop and Wham! did their thing.
- PAX interacted with the city’s finest in blue as the Columbia Police Department was scouring the streets of Kings Grant for a would be car thief. Fortunately for the PAX, the authorities did not question the PAX who were innocently performing monkey humpers.
- Congratulations to the PAX of #TheCastle who celebrated their one year anniversary last week. Each of the #HIM who post there have been sharpened and have gotten better. Many more #SadClowns in Kings Grant that need F3, and we need to go find them and make them a part of our Brotherhood.
Announcements:
- Wednesdays, 5:00 AM – #TheArmory @ #Brickpile
- Wednesdays, 5:15 PM – #HDHH @ Bar None
- Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
- 07/29/17 – Double Down with #Battle & #TheMission at Finlay Park
Aye!
McLovin