9 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. With the start of the week upon us, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of Kings Grant this morning as they each were ready willing and able to #PushTheRock.
Conditions – 58 degrees and clear (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Move quickly to grab blocks
Curls x 5 (IC)
Burpees x 5 (OYO)
Slow Fast Merkins x 5 (IC)
Curls x 10 (IC)
Burpees x 10 (OYO)
Slow Fast Merkins x 10 (IC)
Curls x 12 (IC)
Burpees x 12 (OYO)
Slow Fast Merkins x 12 (IC)
Depart from Clubhouse. Left onto S. Kings Grant Drive.
#DoubleAppelsauce to Braddock Point. Stop when reach Braddock Point.
Braddock Brutality
Round 1
Perform one burpee at each mailbox (17 in all) as Pax mosey up Braddock Point.
Reach Cul de Sac
Perform five LBCs at each mailbox (17 in all) as Pax mosey back down Braddock Point.
Plank until six arrives.
Round 2
Perform one hand release merkin at each mailbox (17 in all) as Pax mosey up Braddock Point.
Reach Cul de Sac
Perform two BBSUs at each mailbox (17 in all) as Pax mosey back down Braddock Point.
Plank until six arrives.
Round 3
Perform five squats at each mailbox (17 in all) as Pax mosey up Braddock Point.Reach Cul de Sac.
Reach Cul de Sac.
Perform two solo iron cross at each mailbox (17 in all) as Pax mosey back down Braddock Point.
Plank until six arrives.
Depart from Braddock Point. Left onto S. Kings Grant Drive.
#DoubleAppelsauce to Clubhouse. Stop when reach Clubhouse.
Circle Up.
Pax perform curls with blocks in cadence while one Pax bear crawls around circle of Pax. Total of 55 reps performed.
COT/BOM – McLovin
Moleskin:
- Great job by all Pax present for first installment of #BraddockBrutality. Who would have thought that a mailbox could be used as a roadmap for the #DRP.
- Special K was on fire this AM. Leading the way on most of the circuits during #BraddockBrutality, he continues to show YHC and the Pax of #TheCastle that 59 is the new 29.
Announcements:
- Wednesdays, 5:00 AM – The Armory @ St. John’s Episcopal (Wheat St.)
- Wednesdays, 5:15 PM – Standing #HDHH @ Bar None
- Sundays, 4:00 PM – F3 Midlands Palmetto Place
- 3/3/18 – Run Hard Columbia Half-Marathon
- 3/10/18 – Woodlands 5K
- 3/30/18 – Good Friday Cross Ruck
- 3/23/18-3/24/18 – Palmetto 200
- 3/31/18 – Convergence at The Mission
- 4/14/18 – Daybreak 10 Miler
Aye!
McLovin