• When: 2017-11-29
  • QIC: McLovin
  • The PAX: Grillz, Wham!, Fudd (#Respect), Hee Haw, Eldrick, Billy Bob, Backstop, Lamp Chop, Special K (#Respect), Bubbles, Turnpike, Turncoat, Katniss, McLovin

Sharpening Iron at The Castle

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)


 The Thang:


 SSH x 15 (IC)

Monkey Humpers x 12 (IC)

Knerkins x 10 (IC)



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




  • 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




  • 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