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 – …
8 PAX arrived at The Castle on a chilly 47 degree rainy a.m. Opened with the Disclaimer then onto exercises In the COP: Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Calf stretch (OYO) Little baby arm circles (10 forward and 10 backward in cadence) Windmills (10 in cadence) Then, in …