The Castle

Trampoline Ruck at #TheCastle

No disclaimer, No warm-up. Tha Thang: 6 PAX plus a 2.0 got together for a little trampoline ruck.  With the safety netting off, the trampoline was rucked approximately .25 miles to its new home.  Work was done and time was saved.  Great 2nd F as well.

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 …

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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 …

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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 …

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#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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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: …

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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 …

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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), …

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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 …

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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 …

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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          

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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