Tag: the-castle

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Track Intervals

AO: the-castle
Q: Chunks
PAX: hambone, Strutter, Splitter, Red Skull
FNGs: None
COUNT: 5
CONDITIONS: Warm for December

WARMUP: No warm up

THE THANG:

Mosey to High School Track

Lap 1: Jog the curves run fast on the straights
Lap 2: Jog the curves run faster on the straights
Lap 3: Jog the curves run fastest on the straights
Lap 4: Recover

Lap 5: Jog the curves run fastest on the straights
Lap 6: Jog the curves run faster on the straights
Lap 7: Jog the curves run fast on the straights
Lap 8: Recover

Mosey back to Startex

Finished with some stretching

MOLESKINE:

ANNOUNCEMENTS:

NYD Convergence at Titan
LeanPax is coming

COT:

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AO: the-castle
Q: Strutter
PAX: Strutter
FNGs: None
COUNT: 1
CONDITIONS: Lonely

WARMUP: it was warm and toasty in my car.

THE THANG: there was no Thang.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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A Lot of Running Q!!!

AO: the-castle
Q: Chunks
PAX: Strutter, Pep, hambone
FNGs: None
COUNT: 4
CONDITIONS: COLD and Windy

WARMUP:
If you need to stretch, get there early or do it at home.

MOSEY!

THE THANG:
Party Pace Mosey till my watch hit 1 mile.
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats

Mosey halfway back to Startex
BOMBS
10 Burpees
15 Overhead Press
20 Merkins
25 Big Boy Situps
30 Squats

Mosey back to Startex
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats

That’s it and that’s all.

A Lot of Running Q – Strutter

MOLESKINE:

ANNOUNCEMENTS:
Check Slack
COT:
Prayed out and discussed lots of Topics at Coffee.

Saturday extended coffee at Black Elm is top notch.

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Dadbod run club

AO: the-castle
Q: Strutter , hambone
PAX: hambone, Strutter
FNGs: None
COUNT: 2
CONDITIONS: chilly.

WARMUP:

THE THANG: We ran, I complained.

MOLESKINE:

ANNOUNCEMENTS: Stay tuned for a very Castle Christmas.

COT: yes.

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Dad Bod Run Club

AO: the-castle
Q: Chunks
PAX: hambone, Strutter
FNGs: None
COUNT: 3
CONDITIONS: Unseasonably Warm

WARMUP:

THE THANG: 4.5 mile party pace run around Hendersonville.

MOLESKINE:

ANNOUNCEMENTS: While 4:13 is on hiatus till after the new year. The Dad Bod Run Club off the books will be in effect on Thursdays at the castle.

COT:

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All I really wanna do is hang out but I still need to keep up appearances

AO: the-castle
Q: SalPal
PAX: Strutter, Splitter, Chunks, hambone, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold enough to fool some clowns into wearing caps.

WARMUP: F*ck that.

THE THANG: My wife had certain…. Expectations…. Around my return home this morning. But Castle Coffeteria ft. Pep was a highlight of my pre-2.1 days. So we had two options:

1. A more relaxed 45 minutes with lots of room for mumble chatter.
2. An aggressive 30ish minute beatdown that allows for more coffeteria but you might be coughing up blood.

We opted for the latter. Sets of EMOM burpees, sprints, ISO abs. It sucked.

MOLESKINE: Discussion on angsty bands, what constitutes an F3 workout, and Catholic perspectives on human sexuality.

ANNOUNCEMENTS: Brewsday, AO School, TN Tussle.

COT: Careers for Pep, Chunks and Stutter.

Enjoyed the extra early coffeteria. Really grateful for this morning. In this season the 2nd F means a lot. Many thanks to Strutter for letting me bend the rules a little bit.

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Strutter, party of 1…

AO: the-castle
Q: Strutter
PAX: Strutter
FNGs: None
COUNT: 1
CONDITIONS: Lonely

WARMUP: 100 penalty burpees. STK.

THE THANG: Mosey to the soccer field. Run up the hill then run a lap around the field. Walk a lap and reflect. Repeato 3X.

MOLESKINE: Mumblechatter is so much better when I’m not the only one giggling.

ANNOUNCEMENTS: Good luck half and full marathoners today!

COT: Prayers for a safe race today.
Prayers for all back on the job hunt, (including me).