We had a ready – willing and able group of 8 PAX Post to the Castle this AM for a Kamikaze Q of full body impact #focusonform. Weather – 58 and clear F3 legal Thing COP – squats 20 x 3 ct, IW 20 x 3 ct, TTT 15 x 3 ct, SSH 10 x …
Q schools are great and they are going to continue to happen this year. In the interest of letting pax know what YHC thinks the aspects of a good workout and Q are more consistently, we’ve decided to start a workout of the week (WOW) post that will run (nearly) every week. The purpose of …
McBeal asked me to Q at The Castle a few weeks ago and I was happy to make my first post there. Seeing I had about a month to do recon…I of course decided to wait till the last minute to visit the AO only to have the security guard turn me away on Sunday. …
7 PAX arrived at #TheCastle to get better by playing the Deck of Pain. YHC wanted to pay tribute to the founding of Las Vegas, which occurred on May 15, 1905. The “deal” was simple: Each PAX took 3 cards. Spades = Blocks; Clubs = Bricks; Hearts = Cardio; Diamonds = Abs/Quads. Reps were performed …
12 PAX emerged from the #Fartsack on this first day of May in search of a way to #GetBetter. With conditions reminiscent to those of a tropical rainforest (thought it was still spring?), YHC wanted to push the limits of these former #SadClowns of #TheCastle with the third and final installment of #DavantDestruction. It was …
With only one round of the NFL Draft complete, the Castle pax worked to improve their draft status by participating in one last Combine workout. The thang: SSH, TTT, Apaches, Big Elderly Arm Circles, SSH, Merkins, Flutterkicks Mosey to Guardshack and back The Combine: Shuttle run with cascading cinderblock reps: a.) 10X shoulder, b.) 10X …
With Wham looking like he was about to step up and volunteer Q for the missing Pearl Jam, Kamikaze knew that would most likely lead to PAX running the streets of #TheCastle, and he opted for Plan B and stepped in to the Q Spot. Conditions Clear and 62 COP – Mosey to the “CB” …
Beautiful hump-day morning at The Castle, as 9 PAX gathered in the gloom to #getbetter Conditions – 58 and clear – completed the F3 Legal thing COP – 3 count SSHx20, TTT x 15, Toe Touch x 15, LBAC-F x 20, RTR x 20, LBAC-R x 20 – Mosey to the “CB” Pile for RSBS …
With Palm Sunday quickly arriving I wanted to make sure the Pax had a little reminder of the coming holy week. I thought the best way to do that was provide a little pain (more on that later). 7 decided to come get better this Friday. The Thang: I promised the Pax a cross would …
13 PAX arrived at #TheCastle to get better by celebrating three national championships for the state of South Carolina over the past year. Coastal Carolina ruled in baseball with a 55-18 record, beating Arizona twice for their championship. Clemson went 14-1 and beat Alabama 35-31 for their championship. Last but certainly not least, the Lady Gamecocks …