Tag: the-castle

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Secret Q School

AO: the-castle
Q: hambone
PAX: Mr. Pancake, Strutter, Steely, Space Baby, Brown Slip, hambone, Brad!
FNGs: 1 Brad!
COUNT: 7
CONDITIONS: Not cold enough for gloves

WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.

THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls

Run to playground and do a pull up

Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.

MOLESKINE:

1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.

ANNOUNCEMENTS:

You missed grow school by coming to this workout

COT: the usual

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Team Work Makes the Dream Work

AO: the-castle
Q: Steely
PAX: hambone, Butterfingers, Chunks, Cross-stitch, Steely, Shy-Guy
FNGs: None
COUNT: 6
CONDITIONS: COLD! Sub zero temperatures.

WARMUP:
25 IC Side Straddle Hops
10 IC Burpees

THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.

MOLESKINE: Burpees suck after a sprint!

ANNOUNCEMENTS:

COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.

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The Pain Clock

AO: the-castle
Q: Strutter
PAX: Pep, Brown Slip, Mr. Pancake, The Merchant, Strutter
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but then sweaty.

WARMUP:
20 IC SSH
10 IC Vegetable Farmers
10 IC IW
10 IC Abe Vigoda

THE THANG:
A short Mosey to the hill.

MOLESKINE:
Not only do I care about the fitness of the men of the Castle, I also care about them remembering to fall back tomorrow night. I am hopeful that the soreness from today’s workout will be a reminder for them.

ANNOUNCEMENTS:

COT:

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Return of the Sharknado

AO: the-castle
Q: Strutter
PAX: hambone, Chunks, Crawlspace, Dilbert, Butterfingers, Fabuloso, Pep, Strutter, Space Baby, Kevin
FNGs: 1 Kevin
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Birthday CTF

AO: the-castle
Q: hambone
PAX: Chunks, Space Baby, Squatter, Butterfingers, Dilbert, Hipster, Fabuloso, Steely, Livin’ On A Prayer, Barney, Strutter, SalPal
FNGs: None
COUNT: 13
CONDITIONS: just right to play CTF

WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.

THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)

MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.

ANNOUNCEMENTS: check Slack

COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.

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Just another Dora

AO: the-castle
Q: Pep
PAX: Anthony Wade, Butterfingers, hambone
FNGs: None
COUNT: 4
CONDITIONS:
Cool and comfortable (hambone wore ski hat)

WARMUP:
Imperial walkers
Willie mays hays
Good mornings

THE THANG:
Run the greenway with stops for merkins, iron mikes, windshield wiper

Dora
100: dips
200: fire hydrants
300: big boy sit-ups

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Whistle Stop Tour

AO: the-castle
Q: Barney , Chunks
PAX: Steely, Brown Slip, Pep, Strutter, Mr. Pancake, hambone, Anthony, Bobby, Jason
FNGs: 3 Anthony, Bobby, Jason
COUNT: 11
CONDITIONS: Perfect

WARMUP: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.

THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.

MOLESKINE:

ANNOUNCEMENTS: upcoming Bourbon Chase.

COT: fall break travel.

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The Hazel Path beatdown.

AO: the-castle
Q: Strutter
PAX: Barney, hambone, Lackey Simons, Brown Slip, Strutter, Steely, My Pleasure, Butterfingers, Johnsonville
FNGs: 2 Butterfingers, Johnsonville
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Lot of Running Q!!

AO: the-castle
Q: Pep
PAX: Strutter, hambone, Dilbert, Goodwill, Squatter, 1,2,3,4,5
FNGs: 5 1,2,3,4,5
COUNT: 11
CONDITIONS: Muggy

WARMUP: Run greenway

THE THANG:
Wreck-Tangle:
Partners – one partner half running the rectangle (half of the field) while other partner does slower travel
Slower Movements:
– Endzone side: Komodo dragon
– Sideline: inch worm (inch forward, push up, jump up)
– Midfield: lunge twith
– Sideline: bear crawl

11’s at hill:
– iron mikes
– Burpees

MOLESKINE:
– 5 guys from First Baptist showed up after looking for exercise + connection

ANNOUNCEMENTS:
– csaup: 50 miler on Aug 29 – ask chunks
– Next month (October) – night moves

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the Filthy Fifty

AO: the-castle
Q: Strutter
PAX: hambone, Pep, StepBrother, Strutter
FNGs: None
COUNT: 4
CONDITIONS: gorgeous!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT: