The Castle

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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