12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who, candidly, had not posted with #TheCastle PAX in some time. Fearful that the PAX had forgotten YHC, we dipped into the greatest hits collection to offer up a sampling of some of YHC’s prior Q’s at this grandest of AO’s. This morning included a who’s who of #TheCastle PAX including the Nantan of F3 Columbia. 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 Degrees and jungle-like (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
SSH Burpees (5 SSH and then drop and do 1 Burpee) x 20 (IC)
Merkins x 10 (IC)
Chaser LBCs x 15 (IC)
Imperial Walkers x 15 (IC)
Flutter Kicks x 20 (IC)
Indian Run from Clubhouse, down S. Kings Grant Drive.
Stop at intersection of Cotton Hope Lane & Davant Place
Davant (pronounced Day-Vant) Destruction
Burpees x 10 (OYO)
V-Ups x 10 (OYO)
Monkey Humpers x 10 (IC)
Slow Fast Squats x 10 (IC)
Follow Davant Place around until reach S. Kings Grant Drive
Return to intersection of Cotton Hope Lane & Davant Place (0.4 miles)
Protractor into Flutter Kicks until Six Arrives
Indian Run down S. Kings Grant Drive & stop at Braddock Point
Braddock Brutality
Perform three hand release merkins at each mailbox (17 in all) as Pax mosey up Braddock Point (OYO)
Reach Cul de Sac. High Plank until six arrives.
Perform four LBCs at each mailbox (17 in all) as Pax mosey down Braddock Point (OYO)
Reach S. Kings Grant Drive. Air chair into Monkey Humpers x 10 (IC)
Indian Run down S. Kings Grant Drive & stop at corner of N. Kings Grant Drive & S. Kings Grant Drive.
Modified Ladder
Quick Mosey up the hill. Hand Release Burpees x 5 (OYO).
Quick Mosey down the hill. Hand Release Burpees x 5 (OYO).
Quick Mosey up the hill. Monkey Humpers x 10 (OYO).
Quick Mosey down the hill. Monkey Humpers x 10 (OYO).
Mosey back to flag.
Knerkins x 5 (IC)
Chaser LBCs x 10 (IC)
Diamond Merkins x 5 (IC)
Chaser LBCs x 10 (IC)
Wide Arm Merkins x 5 (IC)
Chaser LBCs x 10 (IC)
Slow Fast Merkins x 5 (IC)
COT/BOM – McLovin
Moleskin:
- With Burpees and Merkins, PAX did some serious upper body work this AM. Couple that with some ab work and 2 hill repeats, and we #PushedTheRock this AM.
- #LarryBirds were not in short supply this morning as Katniss, Billy Bob and Wham! did their thing.
- It was brutally humid this AM. The remnants of Florence left virtually no breeze throughout the AO, and this only upped the suck factor for this workout. YHC wrung out the shirt four times before leaving the AO.
- Pray for all of our F3 brothers in South Carolina and North Carolina impacted by Hurricane Florence. Be on the lookout for ways F3 Columbia will be looking to help these areas as we pay back to many, who served Columbia following the flood in 2015.
- Continued prayers for Michelle’s M.
Announcements:
- Wednesdays, 5:00 AM – #TheArmory @ #Brickpile
- Wednesdays, 5:15 PM – #HDHH @ Bar None
- F3 Columbia 6 Year Anniversary – October 20
Aye!
McLovin