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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