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 running… yhc made no such guarantees.
Disclaimer – do what you can do
The Thang:
COP:
- SSH x 15 IC
- Imperial Walkers x 15 IC
- TTT x 15 IC
- LBAC x10 FWD x10 REV IC
- Overhead Armclaps x 15 IC
- Quad Stretch
- Calf Stretch
Mosey down N KG dr, stopping at intersections of Braddock Point and Castle Hall drive for a little work. (I forgot what we did here, oops, long weekend)
Stop at the intersection of N KG/Cotton Hope/Davant. At the 4-way do 20 merkins, 20 plank-jacks. Run Davant all the way to the top where it meets up wit N KG. At the top do 20 Monkey Humpers and 20 Big Boys. Run back down N KG to Davant. Repeat x 3, drop 5 from the rep count each time.
Time to head back. At Davant/N KG, do 20 SSH IC. Mosey over to Castle Hall for 20 Squats oyo. Head up to Braddack Point for 20 LBCs oyo. Now back to the parking lot with just a minute or two left.
Circle up – Flutter Kicks x 25 IC. Hold 6 inches – 45 degrees, 90 degrees, back to 6 inches… done!
Great work by all out there. Garmin put us at 2.57 miles covered with a little bit of work along the way!
Announcements:
- The Castle is closed on Monday – 7:00 convergence at Hand Middle school with boot camp, kettle bell and run options. I guess it’s probably a little late for this seeing that at the time of writing this backblast, this convergance happened about 12 hours ago. YHC, Turncoat, and Turncoat’s 2.0 FNG Posh represented The Castle for this beatdown.