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.
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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. …
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 …
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 …
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 …
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 …
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: …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 »
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 …
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), …
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 …
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 …
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 »
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
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, …
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/ …
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. …
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 …
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, …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
12 PAX were in the gloom hoping to catch a glimpse of our lead singer, Freebird. He came, He Q’d, He gave us a beatdown. Great to have the band back together after Freebird’s solo tour. So with 13 PAX ready to go, here’s the thang: Warm up: Side Straddle Hops Through the Tunnel Little Baby Arm Circles Imperial Walker …
12 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Standing in the parking lot was YHC, who has been a bit of a prodigal son of late at #TheCastle having not posted there as much as one should. It was an honor to lead these #MinivanCenturions who …
7 PAX arrived at The Castle at 5:30 a.m. on a chilly 29 degree a.m. Opened with the Disclaimer then onto exercises Warm up Wave of merkins (to 8 by 2 – 20 total) – hardly a warm up, jumped right in Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) The …
8 PAX posted for a post Christmas onslaught of arms, legs and abs. Conditions: 43 and a little chilly The warm-up: 15 TTT 15 IW 20 SSH with 1 burpee at every 5 count 15 LBAF 15 LBAR 20 BBS OYO The Thang: Grab blocks and headed to the top of the hill. Set blocks …
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 …
12 pax arrived at the Castle ready to get those arms and legs swole to get ready to lift the turkey, pie, and other fixins later in the week. Work was definitely done. Conditions – 55 The Thang: Disclaimer and Warmup SSH IC x 10 Through Tunnel IC x 10 Imperial Walker IC x 10 …
The leaves are changing and cool weather has set in. That means it’s time for Thanksgiving and the annual Turkey Day festivities. This year will bring a little bit of a twist so pay attention. DATE 22 NOV (Thursday) 22 NOV (Thursday) TIME 0600 – 0700 0700 – 0800 PLACE Brickpile (Dreher HS) Brickpile …
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 …
13 PAX arrived at #TheCastle to get better, to welcome Wham! as new AOQ and to send YHC off into the sunset. It’s been a privilege to lead these PAX over the past year. YHC appreciates the consistent support received, during the cold winter glooms or the sweltering summer days. Handling Q schedule changes, supporting …
11 PAX arrived at #TheCastle to get better. With Special K on the Q and bricks in hand, the PAX knew what was coming – a neighborhood tour. In the Halloween spirit, our Q gave the PAX neon head gear – red horns or a green and red knife were the choices. Donning the appropriate …
13 PAX turned out at #thecastle to GSWK – #Get Swole With Kamikaze Conditions – 55, and clear Disclaimer – followed by Cinder Block “CB” selection COP – SSH 10 x 4 ct, 5 CB Burpees OYO, SSH 10 x 4 ct, 5 Squat Press with CB’s OYO, LBACF -15 x 4 ct, LBACR – …
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, …
12 faithful arrived in what turned out to be a nice Fall morning. It was clear and crisp. Some would even say wet, #Katniss. A full moon filled the sky. Perfect conditions to meet #Sally (and to send her packing). The Warmup: 15 SSH 15 Imperial Walker 15 LBAC Forward 15 LBAC Backward 15 Raise …
12 PAX braved the chill and arrived at #TheCastle to get better. With LambChop in the Gloom early setting up stations, the PAX knew what was coming. LambChop spinning tunes from the Broadway musical Hamilton; however, was not expected. The PAX pushed through, became a bit more sophisticated and appreciated that LambChop’s playlist is different than Backstop’s. …
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 …
9 at #TheCastle on a beautifully gloomy 65 degree morning. The theme of this workout was: take the blocks on tour, it gets boring sitting in the woods collecting deer pee all the time. Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Little baby arm circles forward and back …
October 2012 was the beginning of it all in Columbia. There wasn’t a #BRICKPILE or shovel flag or many men downtown that even had a clue what F3 was or better yet, what it could mean in our lives. It has helped many Sad Clowns (YHC being one of them) get off the couch and …
Conditions – 73 and Balmy Opened with the Disclaimer. Warm-up: SSH x 20 LBSC x 10 forward and x 10 backwards Slow fast merkin x 10 Calf stretch 20 count BBSU x 20 Count off 1 and 2 – 1 gets rifles and 2 get blocks Rifle (R) / Blocks (B) R: Up and over. 30. …
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 …
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 …
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 …
Conditions: 76 and swampy, no wind, unless you were behind a PAX that shall not be named! Disclaimer and Tha Thang: SSH *20 Butt Kicks*20 High Knees*20 Through the Tunnel *10 Little Baby Arm Circles – Forward *10 (3 count) Little Baby Arm Circles – Backward *10 (3 count) Frankensteins – *10 (3 Count) …
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 …
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, …
Grilz – Q Disclaimer Conditions: 74 and clear and soupy Tha Thang: COP: SSH X 25 in cadence Calf Stretch OYO Plank Jacks X 20 in cadence Quad Stretch OYO Grab Blocks and jump rope: 20 Curls 30 Clicks with jump rope 20 Shoulder Press 40 Clicks with jump rope 20 Bent over rows 50 …
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 …
14 PAX helped YHC stave off vacation mode a little longer in the steamy Gloom. It is always an honor to lead TheCastle PAX, and today we had PAX from Score join as well. Thanks for crossing the gate and being with us. Conditions – 76 and Steamy Opened with the Disclaimer The Thang (all …
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 …
With all eyes returning to Scotland for Carnoustie and the British Open, it was time for the return of the Scot to get the lads ready. Sticks were swung (big ones) and ‘bells were rung. Double Down doubled up the Q this morning for both TheCastle and Ironyard. Work was done. Conditions – hot and …
Apologies for being way too late with this Backblast. Disclaimer Conditions: Swampy Warm-up: SSH x15 IC IW x 15 IC Merkins x10 IC Mountain Climbers x 15 IC Little Baby Arm Circles x 15 IC and Reverse x15 IC Through the Tunnel x 15 IC Mosey to the Picnic Tables YHC took the liberty of …
13 PAX, including one FNG (Husker) got better and posted at #TheMission. YHC was honored to lead the group and had some fun with blocks, bricks and jump ropes (well maybe not the jump ropes). As usual, after the warm-up, the workout didn’t really follow the Weinke, so apologies for the choppiness of this Backblast. Conditions …
Temp: cooler than it has been but still hot and humid. Disclaimer Tha Thang: SSH X 25 LBAC forward x 20 backward x 20 Raise the roof x 20 Calf stretch 30 sec each leg Through the tunnel x 20 Get Blocks: Shoulder press X 20 ( in cadence) Jump rope 30 sec Curls X …
5 PAX, not on vacation, arrived at #TheCastle to get better, listen to some tunes and jump rope. Based on a previous Backblast, it looks like YHC Q’d a workout like this two months ago. An oldie, but a goodie, I suppose. Conditions – 75 and Swampy Opened with the Disclaimer The Thang (all 3 …
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 …
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 …
11 Pax showed at The Castle for a #BLOMP ladder which seemed to take its toll on everyone except The Prince of mumble chatter #Lambchop. The conditions: Swamp like, Disclaimer The Warmup: 20 OHC 20 LBAC forward 20 LBAC backward 20 TTT 20 SSH 20 Iron Crosses 20 Chaser LBC’s The Ditty: A burpee, …
11 pax, including 1 FNG came to #theCastle this morning to get better. On twitter, our wonderful AO-Q voted to not do one of my favorites, running with bricks. YHC was happy to oblige, and no bricks were used during this workout. Disclaimer COP: SSH x 20 IC Through The Tunnel x 20 IC Imperial …
Those who have posted for YHC’s Q’s in the past know to expect anything. Caber tossing, kettlebells, Tabata – nothing’s off the table and today was no exception. CRAZY EIGHTS! Conditions – 65 degrees, with low humidity (time to heat things up) Disclaimer Warmup – Side Straddle Hop IC x 20 Little Baby Arm Circle …
We had a ready – willing and able group of 12 PAX Post to the Castle this AM for a Kamikaze Q of #fullbodyimpact. Shout out to FNG Deep Purple, glad to have you join us Weather – a very muggy 75 F3 legal Thing COP – motivation selection = CB “Cinder Block” followed by …
As summer approaches and all those school activities finally wind down (do we really need graduation ceremonies for preschool AND elementary AND middle school?), your 2.0s are going to go from 100 to 0mph faster than you can say “Get off the Xbox and go outside!” You’re going to be looking for anything to get …
9 brave PAX arrived at The Castle at 5:30 a.m. on what seemed like a balmy 68 degree a.m. but ended up very sticky by 6:15. Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Calf stretch (OYO) Little baby arm circles (10 …
11 Pax posted at The Castle for TOY’s upper body beat down. Weather – a perfect 74 degrees, clear, calm and damp. F3 Disclaimer Warm Up: SSH x 40 RRR x 20 10 Merkins (OYO) LBAC Forward x 20 10 Merkins (OYO) LBAC Reverse x 15 10 Merkins (OYO) Imperial Walkers x 20 The PAX …
9 PAX emerged from the #Fartsack on this tropical morning in search of a way to #GetBetter. With Hump Day on the horizon, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all on the pavement of the streets of Kings …
9 pax used the force to exit the fartsack this morning to #getbetter. YHC was never really a big Star Wars fan, but that won’t stop me from appreciating May the 4th with some Imperial Walkers. Disclaimer COP: Imperial Walkers x 20 IC SSH x 20 IC Little Baby Arm Circles x 10 fwd x …
12 PAX arrived at #TheCastle to get better, including one out of two FNGs from Monday, which was great. May 2 was a boring day in history and although a bunch of Kentucky Derby’s were run on this date, YHC opted against running. Instead, a balanced workout paying homage to the 20 cent US coin, …
7 PAX arrived at #TheCastle for LambChop’s pain station extravaganza. The only catch was that the pain stations were in his garage. Fortunately, it was a unanimous vote by the PAX to start this journey on foot. 0.8 miles later, we were in LambChop’s garage staring at the 10 pain stations set-up for us. Conditions …
13 PAX arrived for #TheCastle’s Second Anniversary Dealer’s Choice. The PAX stepped-up as always and provided a well-balanced workout. Work was done and we all got better. Conditions – A brisk 48, especially for mid-late April Turnpike: Opened with the Disclaimer and warmed the PAX up: SSH *15 (IC) Through the Tunnel *15 (IC) LBAC …
Temp : 55 and perfect Warm-up: 40 SSH (IC) 20 LBAC (IC) TTT (IC) 20 Merkins (IC) 15 BBSU (OYO) Calf Stretch L/R The Thang: In honor of R. Lee Ermey, AKA Gunnery Sgt Hartman, I decided to do some rifle PT Draw “rifles”, ¼ mi Indian run. Hold rifle over your head on the …
Conditions – 47 and brisk Opened with the Disclaimer The Thang: Side straddle hop Through the tunnel Little baby arm circles Raise the roof Quad Stretch Calf Stretch SlowFast Merkins Through the tunnel Big boy sit-ups Modified Suicides 20 Squats- run to 1st Tree 20 Merkins – run to end of circle 20 LBC’s – …