9 PAX emerged from the #Fartsack on this tropical morning in search of a way to #GetBetter. With Hump Day on the horizon, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all on the pavement of the streets of Kings Grant for the second installment of #BraddockBrutality
Conditions – 68 degrees and tropical (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)
Depart from Clubhouse with block. Left onto S. Kings Grant Drive.
#DoubleAppelsauce with block to Braddock Point. Stop when reach Braddock Point.
Braddock Brutality
Round 1
Perform three curls with blocks at each mailbox (17 in all) as Pax mosey up Braddock Point.
Reach Cul de Sac. Flutter Kicks until six arrive.
Perform five goblet squats with block at each mailbox (17 in all) as Pax mosey back down Braddock Point.
High Plank until six arrives.
Round 2
Perform two burpees at each mailbox (17 in all) as Pax mosey up Braddock Point.
Reach Cul de Sac. Flutter Kicks until six arrive.
Perform four LBCs at each mailbox (17 in all) as Pax mosey back down Braddock Point.
High Plank into Monkey Humpers (IC) until six arrives.
Round 3
Perform three shoulder press with block at each mailbox (17 in all) as Pax mosey up Braddock Point.
Reach Cul de Sac. Flutter Kicks until six arrive.
Perform three BBSU at each mailbox (17 in all) as Pax mosey back down Braddock Point.
High Plank into curls with block (IC) until six arrives.
Depart from Braddock Point. Left onto S. Kings Grant Drive.
#DoubleAppelsauce to Clubhouse. Stop when reach Clubhouse.
Circle Up.
Pax perform flutter kicks while one Pax successfully jumps rope 5 times. Total of 60 reps of flutter kicks performed.
COT/BOM – McLovin
Moleskin:
- Over 1.5 Miles of running, a few burpees), lots of time with the block and just the right amount of ab work.
- Welcome to FNG – Bill Edmonds. Bill is a former advisor with Merrill Lynch, who is now working as an executive coach. He made mention that he plays guitar, and then received the nickname Slash. Welcome Slash!
- #LarryBirds were abundant this AM as Wham!, Katniss, Special K and Kamikaze did their thing.
- Continues to be outstanding to see how #TheCastle PAX are getting better and stronger. We increased reps and added blocks to #BraddockBrutaility and the Pax pushed themselves and each other this AM #ISI
Announcements:
- Wednesdays, 5:00 AM – The Armory @ Brickpile
- Wednesdays, 5:15 PM – Standing #HDHH @ Bar None
- Sundays, 4:00 PM – F3 Midlands Palmetto Place
- 5/19/18 – Mud Run
- 5/28/18 – Memorial Day Convergence at The Bull
- 6/1/18 – F3 Columbia Runvergence at Scramble
- 8/17-8/19/18 – F3 Dads Camp at Sea Gull https://www.eventbrite.com/e/f3-dads-camp-sea-gull-1-ticket-per-person-tickets-44024169476
- 8/25/18 – The Goliath at Shandon Baptist Church http://www.shandon.org/event/1104035-2018-08-25-goliath-obstacle-course/
- 9/22/18 – Table Rock Ultra
- 10/5-10/6/18 – Ragnar Trail Carolinas
Aye!
McLovin