6 faithful entered the gloom Saturday morning for a typical Shawshank beatdown. YHC brought out the Lexicon with Dirty MacDeuce, Jacobs Ladder and Strings of Fire. The number 10 was skipped several times during COP, Dirty MacDeuce and Mary. YHC finally asked what was going on and learned from Earlobe that the Army skips 10. Who knew?
Conditions: 67 degrees, slight chill, very nice
The Thang:
Disclaimer
Prayer
Warm-up jog
COP
Smurf Jacks x 15 IC
Plank Jacks x 15 IC – Hold your plank
Merkins x 15 IC – Hold your plank
Peter Parkers x 20 IC – Hold your plank
Parker Peters x 20 – Recover
Bear crawl around circle back to your starting spot
Mosey to larger soccer field
Dirty MacDeuce (3 exercises, 12 reps each 4-ct, 4 sets)
Diamond Merkins x 12 IC
Flutter kicks x 12 IC
Russian Twists x 12 IC
x 4
Bear crawl around cirlce back to your starting spot
Mosey to hill
Jacobs Ladder
Run up hill – 7 burpees – run down
Decrease 1 burpee each time
Mosey to biggest soccer field
Strings of Fire (3 exercises, 6 reps each, followed by 100 yd dash)
Wide merkins x 6 OYO
Squats x 6 OYO
LBCs x 6 OYO
100 yd dash
AMRAP for 8 minutes
Plank-o-rama
Mosey to smaller soccer field
Line up on sideline
Prisoner lunge width and back
Bear crawl there
Broad jump burpees back
Mosey to picnic area
Ladder work
Tricep dips x 12
Tricep dips x 12 – Incline merkins x 12
Tricep dips x 12 – Incline merkins x 12 – Elevated LBCs x 12
Tricep dips x 12 – Incline merkins x 12 – Elevated LBCs x 12 – Box jumps x 12
Tricep dips x 12 – Incline merkins x 12 – Elevated LBCs x 12 – Box jumps x 12 – Decline merkins x 12
Six Minutes of Mary
Freddie Mercuries x 20 IC
Russian Twists x 20 IC
Heel Touches x 20 IC
Hello Dolly x 20 IC
Boat/Canoe
COT & BOM
Devo: Mark 3:35 – Obey God’s Commandments
Moleskin:
-24 hrs after The Reaper, this was a challenge. Good work today by the pax.
-With only 6 pax it wasn’t as much mumblechatter as it was conversation. Definitely a different vibe.
-YHC got Larry Birded big time during Jacob’s Ladder by Oz. Nice work, Oz.
-Meltdown mentioned he felt bad for lagging behind everyone. We are here for you, Meltdown. Don’t apologize, you’re doing great!
Announcements:
-Mud Run 10/4
-GoRuck 11/21
-Stride location change W/F to Lex Cty Magistrate parking lot
Thank Ken Doll for a great workout and helping me improve my cardio.
Don’t worry Meltdown, as long as you see me at a bootcamp you’ll have someone right beside you. I always bring up the rear.