• When: 2019-06-03
  • QIC: McLovin
  • The PAX: Kamikaze (#DoubleRespect), Special K (#DoubleRespect), Selfie, Toy, Lamb Chop, Katniss, Freebird, Wannabe (#Respect), High Stick (#DoubleRespect), Wham!, McLovin


Kicking Monday’s A** at The Castle

Columbia, SC / By / June 3, 2019 /

11 PAX rose from the #Fartsack this AM, shook off the weekend, and laid siege to Monday. YHC was ready to offer up a serving of the #DRP.  As the PAX of #TheCastle tend to do, they chewed up and spit out all that YHC had to offer.  We #PushedTheRock this AM and did work.

COP

SSH x 20 (IC)

Flutter Kicks x 15 (IC)

Monkey Humpers x 12 (IC)

Slow Fast Merkins x 10 (IC)

Hand Release Burpees x 5 (OYO)

Double Applesauce from parking lot adjacent to Clubhouse, take left onto Kings Grant Drive, and stop at Castle Hall Court.

Carolina Dry Dock x 10 (IC)

Squats x 10 (IC)

Diamond Merkins x 10 (OYO)

Double Applesauce from Castle Hall Court to Davant Place

Davant Ladder

Mosey/Sprint up hill 30 yards, burpees x 6 (OYO), mosey back down hill.

Mosey/Sprint up hill 40 yards, burpees x 8 (OYO), mosey back down hill.

Mosey/Sprint up hill 50 yards, burpees x 10 (OYO), mosey back down hill.

Mosey/Sprint up hill 60 yards, burpees x 12 (OYO), mosey back down hill.

Mosey as group 60 yards, stopping at speed bump.

Mosey/Sprint up hill 20 yards, straight leg sit ups x 8 (OYO), mosey back to speed bump.

Mosey/Sprint up hill 30 yards, straight leg sit ups x 10 (OYO), mosey back to speed bump.

Group mosey from speed bump to intersection of Davant Place/Kings Grant Drive.

Double Applesauce from Davant Place, take left onto Kings Grant Drive, and stop at Braddock Point.

Carolina Dry Dock x 10 (IC)

Squats x 10 (IC)

Diamond Merkins x 10 (OYO)

Double Applesauce from Davant Place, take left onto Kings Grant Drive, and return to club house.

Partner Ab Work

Big Boy Sit Ups w/block exchange x 20 (OYO)

Russian Twists w/block exchange x 10 (OYO)

Sky Up w/block exchange x 10 (OYO)

Flutter Kicks x 15 (IC)

Burpees x 9 (OYO)

COT/BOM – McLovin

Moleskin:

  • Great work by the PAX this AM.  Covered 2 miles, tossed in 50 burpees and some sneaky hill work.  We got better.
  • Major props to the #DoubleRespect posse of The Castle. These #HIM answer the call each time the bell rings, and they are an incredible example to the rest of us that age defines no man.
  • #Cobains for the complexity of the ab circuit.  Who knew that passing a cinder block sort of behind one’s back during a Russian Twist would be difficult.  As they often say – it looked good on paper.

Aye!

McLovin