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 …
5 PAX arrived at #TheCastle to get better, despite YHC’s “There will be running Tweet” posted the night before. As usual, the PAX did not disappoint and YHC left upper bodywork and jump ropes behind. Conditions – 41 and brisk Opened with the Disclaimer The Thang (all 3 count): SSH *15 (IC) Through the Tunnel …
8 Pax posted at The Castle for TOY’s 4 Corners of Fun. Weather – a perfect 66 degrees, clear, calm and dry. F3 Disclaimer Warm Up: SSH x 25 LBAC Forward x 15 LBAC Reverse x 15 RTR x 15 TTT x 15 Imperial Walkers x 20 4 Corners of Fun: The PAX mosey up …
4 PAX arrived at #TheCastle to beat the rain and get better. YHC had the privilege of leading the PAX this morning and they did not disappoint. #TClaps to Beamer who introduced us to The Castle Cross last year on Good Friday. YHC added some additional fun in this modified Q. Conditions – 67 and …
8 pax ventured out of the fartsack this Friday morning to celebrate the beginning of March Madness! YHC being a Buffalo Alum, wanted to celebrate the biggest upset of the tournament (biggest upset at that time anyways), Buffalo over Arizona! COP: SSH x 15 IC TTT x 15 IC Little Baby Armcircles x 10 fwd, …
YHC planned a well balanced workout bringing back a fan favorite – the Deck of Pain. A party foul was committed as YHC didn’t spin any tunes until some mumble chatter – IHeart Radio Family Version to the rescue. We certainly could have used TOY’s playlist! The deal was simple: Each PAX took 3 cards. Spades = …
Temp: cool and damp Disclaimer and 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 20 ( in cadence) Jump rope …
6 brave PAX arrived at The Castle on a chilly 33 degree a.m. 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 in cadence front and reverse) Windmills (20/10 per leg) (in cadence) Jog around …
8.5 Pax showed up for an end of the week jamboree with lots and lots of stations. Conditions – 43 degrees, wet and soggy…Which, believe it or not, was a vast improvement from my last Q in 10 degree weather. Disclaimer The Warmup 20 SSH (IC) 20 Imperial Walkers (IC) Stations Pax split up into …
TOY’s Anti-80’s Playlist on Display at #TheCastleRead More »
8 PAX arrived at The Castle wondering what in the h@#! Lambchop had planned for us. Gear was scattered across the COP and music was blaring. Conditions – 50 and gloomy The Thang: There was a disclaimer, and the warm-up consisted of the PAX gathering the gear and Cusaking it to the tennis courts, where …
55 Seconds of Pain, Rinsed and Repeated at #The CastleRead More »
9 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. With the start of the week upon us, 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 …
7 Pax decided that Valentines Day would not keep them from getting better. They knew their hearts needed some true love from The Gloom. A balmly 45 degrees created a perfect setting to provide some true love to the Heart. The Thang: Disclaimer given and no Pax back down As usual I like to get …
5 PAX arrived at #TheCastle for a Dealer’s Choice. Work was done and we all got better. Conditions – 34 and finger tingling, finger pain cold – Where was Kamikaze with the pre-warmed blocks??? Wham!: Opened with the Disclaimer and warmed us up: SSH *30 (IC) Imperial Walkers *20 (IC) LBAC – Forward and Reverse *20 …
9 PAX arrived at #TheCastle to enjoy the 50+ degree weather and get better. YHC had the privilege of leading the PAX this morning and they did not disappoint. McLovin was in full summer gear, while the other PAX weren’t as daring. Conditions – 54 and damp, but fantastic and layer free Opened with the …
Conditions: Wet and 55 Tha Thang: COP: SSH X 25 in cadence Calf stretch OYO Plank Jacks X 20 in cadence Quad Stretch OYO Grab Bricks and Go to Gazebo: Squats with bricks X 25 Curls X 25 Step ups X 25 Mosey to “Sweat Box” Deltoid Raises X 25 with bricks Wall Sits until …
12 PAX ended their week right by taking the #DRP. Sub-freezing temperatures didn’t keep them away, and they weren’t cold for long. A solid showing by the PAX, who continue to enjoy the jump ropes – YHC heard one PAX asking where his rhythm went! Conditions – 29 and fingertip cold Opened with the Disclaimer The Thang: …
10 PAX arrived at The Castle on a clear 40-degree morning. Opened with the Disclaimer then onto exercises Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Little baby arm circles (10 in cadence front and reverse) Raise the roof (10 in cadence) Frankensteins (10 in cadence) Wave of merkins (8) executed …
13 Pax decided to begin the week with a little Beamer Q. I was determined not to disappoint, i mean how could I, this was my first appearance in a couple months!! If you refer back to my last Backblast I wondered aloud if the Pax think I only show up for Qs, I did …
9 PAX made the decision this morning to #DoTheHardThing and turn back the option to remain in the grasp of the #Fartsack. When these men arrived in the #Gloom this morning, they found YHC looking for new ways to challenge the PAX of #TheCastle; an AO whose commitment to #GetBetter is as strong as you …
11 PAX made their way down to The Castle in order to get better on a rather humid January morning: Disclaimer and The Go Go: 25 Side Straddle Hops 25 TTT 21 LBAC Forward 21 LBAC Backwards 21 Overhead claps 5 Burpees 25 Calf Raises 25 Flutter Kicks 10 Iron Crosses 15 BBSU 5 Burpees …
5 pax braved the freezing temperature this morning to #getbetter at the last 2017 #TheCastle workout. Early this morning, YHC woke up to an e-mail that the scheduled Q was sick, so I jumped at the opportunity (and extra motivation to get out of the fartsack) to take the reigns. COP: SSH x 20 IC …
On any New Year’s morning, it is often a challenge to emerge from the #Fartsack in search of a way to #GetBetter. Candidly, many of the various #Jesters (whether the celebration of the night before or the anticipation of football on the day of) will tempt a former #SadClown to stay home and choose the #BluePill. However, …
Conditions: 51 and balmy Opened with disclaimer The Thang: C.O.P. SSH X 25 ( in cadence) 20 Merkins OYO Calf stretch 10 ct each leg Quad stretch 10 ct each leg 5 Burpees OYO Imperial Walkers X 25 ( in cadence) Get Blocks: Shoulder press X 20 ( …
8 PAX ultimately posted at #TheCastle for Backstop’s cardio beat down. We gave Lambchop credit as he drove the hood looking for us and finally caught us in the COT. Most mortals would have called it a morning and went for doughnuts, but Lambchop persevered. Started with the Disclaimer, conditions 42 and nippy. The Thang: Warm …
10 PAX started their week off right by taking the #DRP. Sub-freezing temperatures didn’t keep them away, and they weren’t cold for very long. Conditions – 29 and clear Opened with the Disclaimer The Thang: SSH *20 (IC) Through the Tunnel *20 (IC) Calf Raises *20 (IC) Little Baby Arm Circles – Forward *20 (IC) Little …
6 brave PAX arrived at The Castle to a balmy 42 degrees in the rain (extra gloom!) Opened with the Disclaimer then onto exercises: Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Little baby arm circles (10 in cadence front and reverse) Raise the roof (10 in cadence) Frankensteins (20/10 per …
Blocks for Days 8 Pax showed up for a mid-week jamboree with lots and lots of blocks. Conditions – 62 degrees, wet and soggy. Disclaimer Air Chair Devotion “Jesus was never in a hurry” In a time where so much is expected of us professionally, at home, boards and organizations we serve, etc. it is …
8 PAX showed up this fine Monday morning to put in some good work and moon gaze. Disclaimer, #Thewarmup 20 TTT 20 calf raises 20 LBAC forwards 20 LBAC backwards 20 Raise the roof 20 BBSU 20 SSH w/ a burpee on every 5 count Run to the guard shack and back #TheGOGO Gather near the …
12 PAX arrived at The Castle hoping (or not) to see Lambchop in his Richard Simmons Halloween Costume. Although we were disappointed, his UFO reflective jacket was a nice touch. Conditions – 58 and perfect for Sweatin’ to the Oldies tank tops and nylon short shorts The Thang: Lambchop led us in a Left/Right leg …
14 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Staring directly at his second Q in as many days, 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 …
In preparation for this evening’s MNF showdown between my beloved Baltimore Ravens and the Houston Texans, YHC wanted to take the pax on a walk down the streets of Charm City, my home town of long ago. The thang: Warm-up: SSH, IW, TTD, LBAC X2, Abe Vigoda X2, Merkins, Burpees The Preakness: Run to guard …
To all the guys at The Castle, I am very sorry for the delay in getting this Backblast posted. I hate to say it but work/life got in the way since I did the workout. I want to thank you for giving me the opportunity to come Q and hope you will have me back …
10 men braved the chill to get better in Whoville. COP: SSH, Through the Tunnel (both IC). L/R quad and calf stretches. High knees and buttkicks (IC). Plank-15 SLOW/fast Merkens IC-Plankjacks IC- Mountain Climbers IC. Ab pleaser: 20 Bigboy situps up hill; 30 LBCs OYO; 20 Bigboy situps up hill. Crabwalk up the parking lot. …
Conditions: 45 and damp. Opened with disclaimer. The Thang: C.O.P. SSH X 25 ( in cadence) 20 Merkins OYO Calf stretch 10 ct each leg Quad stretch 10 ct each leg 5 Burpees OYO Imperial Walkers X 25 ( in cadence) Get Blocks: Shoulder press X 20 ( in cadence) Curls X 20 ( in …
10 PAX arrived at #TheCastle energized by Daylight Savings to get better. We called an audible to allow for some recovery time to our scheduled Q, who finished the GoRuck Light this weekend. Congrats. Kotters to Special K for getting after it this morning. Conditions – 58 and extra gloomy Opened with …
12 PAX arrived at TheCastle to get better, to shake off some (lots of) Halloween candy and to support YHC in his Q. In addition to the Q, YHC had the honor of becoming the AOQ for TheCastle. TClaps to Grilz, McBeal and McLovin for laying the foundation and bringing together a fantastic group of men. …
9 PAX arrived at #TheCastle for a World Series workout courtesy of Backstop. Conditions – 45 and dark Opened with the Disclaimer The Thang: Size straddle hop * 20 (IC) Little baby arms circles forward *15 (IC) Little baby arm circles reverse *15 (IC) Overhead clap *15 (IC) Merkins *10 (OYO) Big boy sit-ups * …
12 pax visited the Castle this nice cool morning to #getbetter. 3 pax took their backpacks and went rucking, 9 pax stuck around to see what YHC had in store for them. Conditions: Cool, around 45 degrees. Felt great! COP: SSH x 15 IC TTT x 15 IC Little Baby Arm Circles x 10 fwd …
10 PAX arrived at #TheCastle even though it is a teacher work day. The group was energetic and supportive even though this was my first try. Conditions – low 70s and humid Opened with the Disclaimer Side straddle hop * 20 (IC) Through the Tunnel * 20 (IC) Star Jacks * 10 (OYO) Wave of …
14 PAX emerged from the #Fartsack on this supposed fall day in search of a way to #GetBetter. With conditions reminiscent to those of a Burmese jungle, YHC wanted to push the limits of these former #SadClowns of #TheCastle with an old favorite: #DavantDestruction. It was an honor to lead these #MinivanCenturions who left it …
11 PAX arrived at #TheCastle for breakfast with Special K. Breakfast came with a side of Side Straddle Hop, which not only provided a solid workout, but generated excellent mumblechatter. Conditions – 60 and beautiful Opened with the Disclaimer The Thang: Through the Tunnel *20 (IC) SSH *25 (IC) Calf Stretch – Right/Left SSH *25 …
10 PAX arrived at #TheCastle for a Dealer’s Choice. Work was done and we all got better. Conditions – 58 and perfect Grilz Opened with the Disclaimer and warmed us up: SSH *25 (IC) Through the Tunnel *10 (IC) Merkins *20 (OYO) Imperial Walkers *20 (IC) Burpees *5 (OYO) Right and Left Calf Stretch Burpees …
For five years, F3 Columbia has been destroying #SadClowns in the greater Columbia area and there has never been a better time to come together, celebrate the impact the Pax have had on our community and re-energize our efforts to lay waste to the remaining #SadClowns all around us. F3 has been strong in large …
If the Mud Run is the F3 Superbowl for boot camps, the Palmetto 200 could be considered the F3 Superbowl for running. It has become the signature #CSAUP event for F3 running AOs, BUT IT IS NOT JUST FOR RUNNERS! If you are a regular boot camp attendee, you can handle the P200. Find a …
Conditions Clear and 69 for 11 PAX who chose to #getbetter versus the easy way out . Handled that F3 Disclaimer thing COP – 3 count SSHx5, 5 burpees – OYO, SSHx10, 5 burpees – OYO, TTT x 15, LBAC-F x 20, LBAC-R x 20 – Mosey to the “CB” Pile for Block Selection Round 1 …
9 PAX arrived at #TheCastle to shake off the post-Irma guilt. YHC had the privilege of leading the PAX this morning and they did not disappoint. Conditions – 59 and crisp Opened with the Disclaimer The Thang (all 3 count): Butt Kicks * 20 (IC) High Knees * 20 (IC) Little Baby Arm Circles – …
11 PAX arrived at #TheCastle for a Nickelback rinse and repeat and repeat and repeat and repeat suckfest courtesy of Backstop. The upside is that ‘We’ll all stay skinny ’cause we just won’t eat’ Conditions – 57 and perfect Opened with the Disclaimer The Thang: SSH * 15 (IC) Burpees * 10 (OYO) High Knees …
14 rolled out of the fartsack this muggy autumn morning, still suffering from the events surrounding Labor Day and the start of College Football. The Warm Up, IC: 20 Side Straddle Hop 30 Little Baby Arm Circles (15 each direction) 20 Overhead Claps 20 Through the Tunnel The Thang: Tabata Time – With Blocks 40 …
8 pax, including 2 FNGs, slept in a little bit, but managed to leave the fartsack for a nice 6:15 holiday start. Don’t let the late start fool you, work was done to celebrate Labor Day. Conditions: A cool, wonderful feeling 60 degrees Disclaimer COP SSH x 15 IC Imperial Walkers x 15 IC Through …
11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. With cool temps and a lack of creativity, YHC reached into the history books for a redux of a favorite – #TombeeTorture. These #HIM made it quite clear that they continue to #GetBetter each and every week. It was an honor to lead these …
The Faithrunner, as he is known, attempted to complete his incredible feet today. His real name is Samir Singh and he is a 44-year-old ultra-marathoner who put out the bold goal of running a 100K (62mi) every day for 100 days. All together the 6200 miles are enough to run from New York City to Los …
It was great to return to the Castle with the Q. A small trip to the Dominican and three weeks of vacation mindset kept me away. Hopefully I can feel the pressure from the Pax to show up to get me there regularly. In typically Castle fashion, the question was asked, ” Beamer are you …
15 PAX arrived at #TheCastle to get better by playing the Deck of Pain. The “deal” was simple: Each PAX took 2 cards. Spades = Blocks; Clubs = Bricks; Hearts = Cardio; Diamonds = Abs/Quads. Reps were performed by taking the card value and adding 10. 2 Jokers were also included, and unfortunately, the Q drew …
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 fresh off of a week of vacation in Edisto (still feeling the residual effects of way too many beverages and pieces of bacon). This morning included a who’s who of …
Conditions – 75 and humid Disclaimer The Thang: Warm- up (SSH’s, LBAC’s, Raise the Roof) Indian bear crawl with Merkins Indian crab walk with LBC’s Station 1: Blocks Triceps – 25 Curls – 25 Overhead press – 25 Rows – 25 Bench press – 25 Run the hill Station 2: Merkins – 25 Freddy Mercury’s …
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” It’s difficult to think of another statement that so concisely sums up the core principles of what we believe in …
The Pax showed up to a glorious crisp morning in the Gloom. The rare middle 60 temps and clear. A nice reprieve from the Famously Hot city we call home. . 14 Pax decided today was the day to get better The Thang: The Pax were promised a good time via the Tweeter Machine and …
Conditions – 70 something and dark Disclaimer The Thang: Butt Kicks * 20 (IC) High Knees * 20 (IC) Through the Tunnel * 20 (IC) Old Man Arm Circles – Forward * 20 (IC) Old Man Arm Circles – Backward * 20 (IC) SSH * 20 (IC) We moseyed to bottom of hill: AYG sprints …
11 PAX gather in the gloom for a Kamikaze led land/sea assault on #thecastle, #getbetter, #getwetter Weather – 78 and #soupy F3 legal Thing COP – SSH 3 ct x10, 5 Burpees OYO, SSH 3 ct x10, 5 Burpees OYO, LBAC-F x15, LBAC-R x15, TTT x10 3 ct. Round 1 – Head to N. KG …
Disclaimer: YHC is hardly an expert. I mean, look at me. Warmup: SSH X15 TTT X10 Burpee X5 (OYO) LBC X15 Slow/ Fast Merkin Flutters X15 The main thang: From the KG Club House, pax executed a Bataan Death March around Kings Grant Ln., with a special pain station at Foot Point. After one cycle …
10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of placing Monday in a firm headlock. With a bright moon lighting the way, YHC wanted to build on the hard work being done by these #HIMs and lead the PAX through the first installment of the #TripleT. …
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 …
We lost our Q Bubbles to a very good cause – the P200 run and yours truly was happy to step in and brighten the gloom for our group of six. Conditions – 48 F3 Legal Note COP – 3 count SSHx20, Toe Touch x 20, LBAC-F x 20, RTR x 20, LBAC-R x 20 …
3 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the hallowed grounds of #TheCastle this morning as they each were ready willing and able to #PushTheRock. Conditions – 39 and clear (Perfect …
Nice even dozen PAX for the Monday AM Kamikaze Q Perfect Weather – 48 and cloudy Covered the F3 Legal stuff COP – 3 count SSHx20, IW x 20, TTT x 15, LBAC-F x 20, LBAC-R x 20 – Mosey to the Cinder Block “CB” Pile for Block Selection. Head to KG Drive for 20x20x20 …
The Pax (11) showed up for a glorious morning to receive a break from the chilly weather to find the best weather for pushing the rock, 62 and clear. Only to find out of course we will be back in the 30s Friday. Oh well, it only hurts for a little while. The Thang: Beamer …
9 PAX arrived at the Castle for a post Daytona workout. Even though this was YHC’s fourth Q, the nerves were intense. Adding a bit more anxiety was the garage door malfunction at 5:05am – in hindsight, the slamming of the door after the release from the opener should have gotten some PAX on Foot …
11 Pax gathered in the Gloom for a Kamikaze led Hump Day #F3FUN Conditions – 59 and cloudy – did that F3 Legal Thing Warmup – Cinder Block (CB) Selection followed by 3ct – SSHx15, TTTx 15, IWx15, LBACFx15, RTRx15, LBACRx15. Amble to KG Drive – for 20 Merkins x20 LBC’s x20 Squats – right turn to …
9 PAX (including 1 FNG) emerged from the #Fartsack this morning in search of a way to #GetBetter. With a full moon lighting the way, YHC wanted to build on the hard work done by these #HIMs several weeks ago, and introduced the PAX of #TheCastle to Part II of #DavantDestruction. They say the sequel …
Nice start to the week as Kamikaze works on #makingcinderblocksgreatagain Conditions – clear and 34 Completed that F3 Legal thing Warm up – 3 count x 20 – SSH – Squats – TTT – OHC Mosey to KG Drive – for 20 Merkins x 20 Squats x 20 LBC’s – right turn and same at …
6 PAX arrived at the Castle to get better. Based on YHC’s research, January 23 wasn’t that popular from a history perspective. Having said that, the A-Team debuted on this day back in 1983, so despite Qing without 4 pounds of gold, I tried to channel my best B.A. Baracus and used 5 pound bricks. …
11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. On this first Friday of 2017, YHC felt a desire to build off of the infamous legacy of #TombeeTorture. This time a new destination was in store for the PAX. With a similar theme in mind, YHC introduced the PAX …