14 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Staring directly at his second Q in as many days, 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 – 46 and clear (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
SSH x 15 (IC)
Monkey Humpers x 12 (IC)
Knerkins x 10 (IC)
Rinse/Repeat
Form Two Columns & Short Mosey to Intersection of Tombee/S. King Grant Drive
Partners will sprint in opposite directions around Tombee/S. King Grant Drive loop.
When partners meet, each partner will stop and do Burpees x 10.
Partners will sprint back around Tombee/S. King Grant Drive loop.
Rinse/Repeat x 3
LBAC Forward/LBAC Backward/Air Press between rounds while waiting for six.
#NeverAgain Circuit for Tiger Pax
Merkins x 34 (1 ct.) (IC)
Squats x 10 (IC)
Form Two Columns & Short Mosey Back to Clubhouse
Air Chair (20 Seconds)
Bottom Burpees x 15 (OYO)
Air Chair (20 Seconds)
Dips on Blocks x 12 (IC)
Air Chair (20 Seconds)
Slow Fast Decline Merkins on Blocks x 10 (IC)
Air Chair (20 Seconds)
Slow Fast Incline Merkins on Blocks x 10 (IC)
Air Chair (20 Seconds)
Slow Fast Bench Press with Blocks x 15 (IC)
Bear Crawl to Entrance to Parking Lot (25 yards)
Crab Walk back to blocks (25 yards)
LBCs x 15 (IC)
Sprint Up/Around Big Island in Parking Lot
LBCs x 15 (IC)
COT/BOM – McLovin
Moleskin:
- Nearly 2.5 Miles of running, a few merkins (counting burpees), and just the right amount of ab work.
- Great to have Hee Haw, Billy Bob and Eldrick at #TheCastle this AM.
- #LarryBirds were abundant this AM as Wham! and Katniss did their thing.
- Continues to be outstanding to see how #TheCastle PAX are getting better and stronger #ISI
Annoucements
- Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
- Wednesdays, 5:00 AM – The Armory @ #Brickpile
- Wednesdays, 5:15 PM – Standing #HDHH @ Bar None
- Sundays, 4:00 PM – F3 Midlands Palmetto Place
- 12/14/17 – F3 Columbia Holiday Party
- 12/30/17 – Cold Winters Day 5K
- 1/26/18-1/28/18 – F3 Midlands Grow Ruck
- 2/3/18 – MGC Long Run (Discount Code F3RUNS)
- 3/23/18-3/24/18 – Palmetto 200
McLovin