Hump Day DRP
12 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Contemplating his first post this week, 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 …
Kamikaze Friday @TheCastle
7 PAX turned out for a typical Kamikaze workout, working all the major muscle groups for 45 min. Conditions – 63 and clear Disclaimer – followed by Cinder Block “CB” selection Warmup – SSH 20 x 4 ct, Through the Tunnel x 10, move to 6 for Fly Stretch, Leg Stretch, 20 LBC’s, 20 4ct …
Third Time’s The Charm
10 PAX emerged from the #Fartsack on this Wednesday in search of a way to #GetBetter. With conditions steamy in the #Gloom, 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 …
No Retreat at The Castle
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was still feeling the effects of a trip to The Bull on Monday. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they …
Working (Uphill) For the Weekend
13 PAX emerged from the #Fartsack on this Friday in search of a way to #GetBetter. With conditions perfect in the #Gloom, 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 …
12 PAX emerged from the #Fartsack on this Friday in search of a way to #GetBetter. With conditions perfect in the #Gloom, YHC wanted to push the limits of these former #SadClowns of #TheCastle with a new circuit. Being on the verge of running out of streets to name workouts after, YHC took the PAX …
Winter Wonderland at The Castle
9 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was enjoying the warm temperatures this morning. This morning included a who’s who of #TheCastle PAX including the Respect Posse. Once the clock struck 5:30 sharp, the PAX got better on …
Slaughter at The Castle
6 pax came to #GetBetter at The Castle this morning. We started tough and didn’t let up. Work was done. Disclaimer COP – Kicked things off with the #SlaughterStarter Burpees x20 OYO Imperial Walkers x20 IC Little Baby Arm Circles x12 FWD, x12 REV IC Raise The Roof x20 IC Windmill x10 IC Quad Stretch …
Playlist Gloom at #TheCastle
8 PAX started their week off right by posting at #TheCastle. YHC tried to spin some age appropriate tunes, but between Pandora commercials and unlucky randomness, the Gloom was especially dark. With The Cure and Depeche Mode playing in the background, we got to work. Conditions: 75, humid, but tolerable The Thang: SSH Squats Through …
Celebrating #TheCastle PAX…and some #Respect
One day after obtaining F3 Respect, 15 PAX posted together to help celebrate a milestone. YHC decided to flip the script and celebrated the PAX who have helped me, more than they know, in my journey to #Respect. Conditions – 65 and pleasant Opened with the Disclaimer. T.O.Y. provided F3’s requested approach to help combat …
Country Comes to Town
YHC was asked by TOY to make the trek into town from the Hinterlands of Chapin for a guest Q at The Castle-happy to oblige. 11 brave souls showed up this morning to get better-appreciate the crowd-bunch of solid dudes at this “little slice of heaven” near Ft. Jackson. Conditions: 33 degrees and thankfully not raining. …
Castle Cross Part V
Nine PAX emerged from the fartsack to get better at #TheCastle. The fear of jump ropes kept a few away, but YHC dished out a Q that will be remembered over the weekend. Digging back through the archives, The Castle Cross, part five was completed. Conditions: 48 and brisk Disclaimer The GoGo: Side Straddle …
It’s Wet Outside, Blocks are Heavy…
9 pax avoided the rain and got some good block work in on a warm January morning. COP: SSH x 20 IC Windmill x 10 IC LBAC x 10 fwd, x 10 rev IC Overhead Armclaps x 20 IC Quad Stretch OYO Calf Stretch OYO Slow-fast Merkins x 10 IC Grab a block and head …
Wacky Wednesday Runlike Thingie
Conditions: 35 degree and clear Disclaimer Tha Thang: A scrawny 4 pax converged at Sbux for a long Wednesday “run”. Despite my current injury status (no running x 6weeks and counting), I was already on the Q list and wasn’t about the cancel. Remember, we aren’t just there for ourselves, but for our brothers. If …
47
The warmup: 12 SSH 11 calf raises 11 merkins 11 plank jacks 11 TTT The Ditty: Each PAX grabs two brinks. Indian run to the speed bump and do 5 burpees. Cruise on over to Davant in an Indian Run and do the following with bricks. 11 overhead clamps 11 raise the roofs 11 merkins …
Post Turkey Blues at #TheCastle
9 PAX emerged a little later than usual to work off the post turkey blues at #TheCastle. Dealing with a weeks long cold that caused a voice loss, YHC gave it hell and counted in cadence instead of calling a 45 minute OYO. With bricks, blocks and jump ropes in hand, here’s the gogo: Conditions: …
#BYOG to The Castle
10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter before a couple of days of indulgence in celebration of Thanksgiving. Lingering near the Kings Grant Clubhouse was YHC, who had his #Weinke in tow with a Q planned to celebrate both the Garnet and Black and the Orange and …
6 Minutes
10 PAX arrived at The Castle at 5:30 a.m. to an overcast (extra gloom) 45 degree a.m. Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (20 in cadence) Little baby arm circles (20 in cadence) The quad stretch (oyo) LBCs (20 in cadence) Zen minute …
AO Turnover @ TheCastle
Conditions: 65 and Balmy Opened with Disclaimer Warmed up with 20 sidestaddle hops (IC), 15 thru the tunnels (IC), Baby arm circles (IC), 10 merkins (IC), calf stretch in plank position, followed by a mosey around the circle Using bricks and blocks, Set 1 Using blocks 25 curls, 15 tricep extensions, and 25 curl presses …
The loop
11 Pax at The Castle enjoyed a 1.7 mile neighborhood loop that included work at 8 speedbumps. Weather: A perfect 64 Warm up: 15 TTT 15 IW 15 RTR 12 LBAC forward 12 LBAC backward The thang: Safely mosey the 1.7 mile neighborhood loop and stopping at 8 different speed bumps to do …
Baseball and Frisbee at #TheCastle
To celebrate the 2019 World Series, 13 PAX beat the Fartsack and put in some work on the baseball ‘field’ at The Castle. YHC definitely is exaggerating the ‘field’ – really a parking lot with bases spread out in the shape of a baseball diamond. With the bases set and the PAX ready, we played …
WTF
13 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 licking his wounds from the Ragnar Relay. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were …
Davant Demolition
Conditions: 75 and mild The warm up: 15 TTT 15 SSH 15 Plank Jacks 15 LBACF 15 LBACB 15 Imperial walkers The Ditty: Indian run to Cotton Hope 10 Merkins 15 Iron Crosses 20 Squats Run up Davant. Stop at speed hump and do 5 burpees. Start running again to we reach KG …
Freebird Friday
Warmup Side straddle hop Through the top Imperial walker Little baby arm circles Calf stretch Quad stretch Get blocks and bricks Blocks Curls for the girls Lawn Mower Pull Chest Press Run circle Bricks Tricep Extension (over head) Tricep Extension (lean down-each arm) Lateral Raise Front, middle, side Run circle Rinse …
Dolphin shorts
8 PAX arrived at The Castle at 5:30 a.m. to a nice breeze and temps in the low 70s Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Downward dog (oyo) Side stretch to right (oyo) Side stretch to left (oyo) Little …
Tres Dora
The warmup: 15 SSH 15 LBACF 15 LBACB 15 TTT 15 PLANK JACKS The Diddy: DORA #1 Partner 1 runs around Whoville and back while partner 2 starts 100 merkins on cinder blocks 150 chaser lbc’s 200 squats on blocks Dora #2 Partner 1 bear crawls 50′ and then runs 100 yards while part 2 starts: …
Eight PAX completed their midweek by completing a modified BLIMP or now referred to as, BLIMP PLUS. Based on the reaction from the PAX, BLIMP PLUS will be slightly modified if used again. Conditions – 89% humidity @ 74F Opened with the Disclaimer Warmup: SSH *20 (IC) Through the Tunnel *20 (IC) Little Baby Arm …
No Bricks, No Blocks and No Jump Ropes at #TheCastle
Five (5) PAX started their week off right by beating the Fartsack. Since this was a switcheroo Q, YHC blames the low numbers on the anticipated Special K run the loop and the terrible Special K Crunch. Don’t fret, Special K will be on the Q Wednesday, so the PAX can toughen up and enjoy …
No Bricks, No Blocks and No Jump Ropes at #TheCastleRead More »
Hump Day Hill Repeats at The Castle
11 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 week of vacation in Edisto (still feeling the residual effects of way too many beverages and pieces of bacon). Once the clock struck 5:30 sharp, the …
Tennis with Turncoat
18 PAX arrived at The Castle at 5:30 a.m. on a sticky 75 degree a.m. It was the day after Wimbledon wrapped up and everyone wanted to talk tennis. The following tennis facts were revealed throughout the workout: Most Wimbledon Championships (Federer, Navratilova), Youngest Wimbledon Champions (Becker, Hingis), Most Grand Slam Tourney Wins (Federer, Court), …
Double Dora
Warmup: 20 SSH 15 TTT 15 LBARF 15 LBARB 15 IW 15 MERKINS 15 BBSU The Thang: Dora: 100 Merkins, 200 LBC’s, 300 Squats…..Partner runs around Whoville Mosey to the bottom of Liberal Hill Bernie Sanders halfway up and the sprint to the top 15 BBSU at the top Run down to the bottom of …
TTT
The Warm Up 15 each LBA forward LBA backyard Overhead clap SSH TTT Plank jacks Imperial walker The Thang: Grab a block and two bricks and mosey to Tombee 15 each Curls for the girls Overhead presses Tricep dips Merkins Stroll down Tombee with bricks and complete 5 burpees at the …
Unimaginative, but will be Remembered at #TheCastle
11 PAX suffered through the most unoriginal, unimaginative and uncreative workout dished out by YHC, according to one PAX, who shall remain nameless. Mumble chatter aside, the PAX will certainly feel the pain of today’s unpleasantries. Conditions – 73 and damp Opened with the Disclaimer The Thang (all 3 count): SSH *15 (IC) Through the …
Unimaginative, but will be Remembered at #TheCastleRead More »
High Stick Humpday
Warm Up Hill Run + 10 Burpees Dora–100(each arm) Lawnmowers, 150 Goblet Squats, 200 BB situps Shuttle Run in between Hill–half Bernie Sanders, half walking lunges Back to Circle–Abs LBC’s, Hello Dollys, Iron Cross, Superman, Box Cutter, Low Plank Finished with SSHs
Blocks Burpees and Hills
8 pax finished their week strong at The Castle this morning. McLovin and Freebird brought it on Monday and Wednesday this week, setting the bar high! Disclaimer COP: SSH x20 IC Windmill x10 IC Through The Tunnel x20 IC Spider Merkins x10 IC Little Baby Arm Circles x10 Fwd x10 Rev IC Grab a block, …
Freebird’s Filthy Forty
Warm up SSH Through the tunnel Little baby arm circles Quad and calf stretch Filthy 40 Workout 5 Minute Run to guard shack and back 40 of each exercise: Side Straddle Hops Merkins Squats Burpies -15 Plank when done 40 of each exercise Bicep curls Tricep Extensions w/ …
Kicking Monday’s A** at The Castle
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. …
Deck of Pain at #TheCastle
13 PAX arrived with the hope that #TheCastle was in fact a boot camp, not a running group. YHC did not disappoint, and provided a well-rounded workout, using the tools of the trade – Bricks, Blocks, Jump Ropes and a deck of oversized playing cards. Conditions – 63 and Crisp Opened with the Disclaimer The …
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, …
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 …
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 …
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 …
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 …
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 …
The Plague Strikes The Castle
10 Pax entered The Castle today on a chilly 30 degree morning. YHC had been out for a little while with a nasty upper respiratory infection but came to give the pax their money’s worth. Disclaimer COP: SSH x 20 IC Windmill x 20 IC Through the tunnel x 20 IC Little Baby Armcircles x10 …
Bricks + Yoga = Broga!
9 brave (or curious) soles posted this AM in 56 degree misty weather to see just what yours truly had in store. Would it be caber tossing? Would it be a tabata? Would it be swimming? Not quite. Warmup Side straddle hops IC x 20 Imperial Walkers IC x 20 Little baby arm circles IC …
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 …
Super Bowl History at #TheCastle
11 PAX arrived at #TheCastle to get better. It was cold, everywhere, except for YHC’s refrigerator, which decided to Fartsack and move to summertime temperatures. Fortunately, it was noticed after the workout, so distractions were at a minimum, but getting the 2.0s out the door for school was more challenging than usual. YHC also didn’t …
Super Blood Wolf Moon Beatdown #thecastle
Kamikaze with the late call from the AOQ to change Q dates with Barium, which put an immediate halt to my NFL Sunday liquid consumption, as the AM Q planning began: Weather – 25 and clear Disclaimer and Safety discussion Warm up – Head to the Block pile for Block and Bricks selection – followed …
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 …