Columbia – The Castle

The Castle Derby

Warmup SSH, slow/fast merks, tunnel, calf/quad stretch, baby arm circles, overhead clap,Imp walkers, burpees    Derby workout—1.25m loop, 6 stations, 3 exercises per Totals—80 merks, 15  burpees, 30 Caro drydocks, 20 big boys, 120 lunges, 120 squats, 300 LBC   “Home Stretch” run to the circle    Finished w/ Hello Dolly’s, Russian Twists, Scissor holds, …

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The Castle Turns 3

13 pax joined YHC in celebrating the 3rd Anniversary of the founding of #TheCastle, also affectionately referred to as #902AO. Having been a part of this group for nearly 2 years after crossing the river from F3 Lake Murray territory, it was an honor to lead the pax on this occasion. Disclaimer, count-off COP: SSH …

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Tour of Tombee

11 PAX at #thecastle endured a Tour of Tombee in quite pleasant weather. The warm up: 15 LBACF 15 LBACB Mosey around the parking lot 15 SSH 15 Imperial Walkers 15 TTT Calf stretch 15 plank jacks 15 bbsu oyo The Ditty: Grabbed blocks and headed to the top of liberal hill. We lunged walk to …

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YOLO

9 PAX arrived at The Castle for a brick inspired workout. Warm-up: Stretch in cadence The Thang: Merkin on blocks (10 hands on block low as can go)                                  (10 feet on one block)                                  (10 feet double stacked Blocks) 3reps of 10 Skull crushers 3 reps of 21’s The 3rd Leg (named by …

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Free Bird Friday

      Warm Up: Side Straddle Hops Through the tunnel Little baby arm circles (forward/reverse) Calf stretch Thigh stretch   GET BRICKS Mosey to Bottom of Hill Bernie Sanders 1/2 way up 5 Burpies at Top Back to Bottom Bernie Sanders 1/2 way up 5 Burpies at Top   Run to End of Col …

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No Respect at #TheCastle

Still, no respect, but getting closer 11 PAX arrived at #TheCastle on the first day of spring to get better. Sub 40-degree temperatures made it feel more like winter, but the PAX pushed through. YHC scoured Backblasts from different AOs to see what pleasantries were available. YHC was also one-year closer to official F3 Respect …

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Modified Murph

10 PAX made there way down to The Castle for a post Super Bowl  modified Murph. The conditions were 32 degrees, clear and crisp. The warm-up: 15 BAC forward 15 BAC backwards 15 SSH 15 RTR 15 Imperial Walkers 15 slow fast merkins 15 plank jacks The ditty: Mosey to the top of Liberal Hill  and …

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Speed Trap

8 pax started their Friday at The Castle looking to #getbetter. YHC was a little upset, as I got a speeding ticket the night before heading home from work. The castle pax will help pay the fine by doing reps for each mph YHC was clocked at. Disclaimer COP: SSH x 15 IC Windmill x …

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The Burpee Loop

5 pax – yes only 5 pax took the red pill this morning, braving the pouring rain and making their way to The Castle. Thankfully Jar Jar and Snapchat came visiting, as there were only 3 Castle regulars. I’m assuming everyone else was resting up for tonight’s Christmas Party, so I’m sure there will be a large Castle …

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Castle BLIMPS

8 pax ventured into the gloom for some BLIMPS at the Castle. No bricks this time for our tour of the ‘hood! Disclaimer COP: SSH x 15 IC Imperial Walker x 15 IC TTT x 15 IC LBAC x10 IC fwd – x10 IC rev Overhead Arm Claps x 20 IC Quad Stretch Calf Stretch …

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F3 Columbia Homecoming Tailgate

The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring:  Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink).  This event is also BYOB.  McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who:  Everyone, M’s and 2.0’s, …

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Showtime at The Castle

10PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who, wearing a hat and long sleeves, was feeling a little groggy from a night of indulging in the food of the South Carolina State Fair. With the Lebron James playing his first regular season …

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Plagiarism at #TheCastle

The PAX welcomed Freebird back to the Q at #TheCastle. Since YHC is posting this on behalf of Freebird, additional commentary has been added. YHC’s first observation is that Freebird clearly did not read Selfie’s BackBlast from Friday, which noted that 2.3 miles were run with bricks. Despite the Cliff Notes download from Selfie this …

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Running with Bricks

10 pax came out to #TheCastle on another warm humid morning. It is fall, isn’t it? If the humidity doesn’t make you sweat, touring the neighborhood with some bricks sure will. Disclaimer COP: SSH x20 IC Windmill x 10 IC Through The Tunnel x 20 IC LBAC Fwd x 10 IC, Rev x10 IC Overhead …

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DRP Sampler

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 …

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Davant Sucks

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 …

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Freebird’s Second VQ

The PAX welcomed Freebird back to the Q at #TheCastle. A recent return from the DL made this Q extra special. Since YHC is posting this on behalf of Freebird, additional commentary has been added. Conditions – 76 and Swampy Opened with the Disclaimer, then another disclaimer that there would be limited running. Yeah right, …

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Post Beantown Beatdown

5 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was fresh off of a few days with the family in Boston (still feeling the residual effects of way too much beer and seafood).  Once the clock struck 5:30 AM sharp, the …

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GO BILLS

10 pax ventured in to the gloom on this warm, muggy 78 degree morning to #getbetter. With @F3Columbia Nantan Billy Bob visiting, YHC knew to bring his A game. Using Turnpike’s twitter video of crazy Bills fans jumping through tables as motivation, it was time for the return of an old favorite. Here we go: Disclaimer COP …

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Simple Things

Eleven PAX joined YHC for a simple morning stroll. The thang: a.) warm up b.) run to Point Comfort with mini-pain stations of merkins on the way (X45) c.) run up and down Point Comfort, start with 10 BBSU/ 1 merkin and work toward 1 BBSU/ 10 merkin d.) run to AO with mini-pain stations …

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Foot Point of No Return

11 PAX made the hard decision this morning to leave the comfort of the cool temps of the Fartsack, and enter the sub-tropical conditions that are Columbia, South Carolina in June.  Posting on mornings like this morning are tough, the definition of the #DRP, because, unlike in winter, where #DoingTheHardThing may warm you up and …

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