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 …