YHC woke to a perfect Fall morning for a #Shawshank beat down in the gloom. As you might have guessed, there was plenty of running to be had. YHC believes the pax thoroughly enjoyed it, as the #mumblechatter was reduced to… well… a mumble. Kudos to the (6) men of #Stridelite for posting for a 3.3 mile fly-by past the “Cook Out” drive-through. Pretty sure we spotted a UFO falling to the Earth along the way…
Conditions: 54 and Clear
* Mosey to center of soccer field.
Side Straddle Hops x 20 IC
Through The Tunnel x 20 IC
Little Baby Crunches x 20 IC
Mountain Climbers x 20 IC
LBAC (forwards) x 10 IC
LBAC (backwards) x 10 IC
Carolina Dry Docks x 20 IC
Imperial Walkers x 20 IC
* Mosey to “The Hill”
Line up on the line for “Jacob’s Ladder”.
Bear crawl up the hill >>>>>>>> 7 Burpee’s
Run down the hill <<<<<<<<<<<<< 1 Big Boy Sit-up
Bear crawl up the hill >>>>>>>> 6 Burpee’s
Run down the hill <<<<<<<<<<<<< 2 Big Boy Sit-ups
Rinse and repeat until 1 Burpee and 7 Big Boy Sit-ups
Plankorama until all pax have completed the ladder.
* Form 2 lines and follow me! Double applesauce back to the shelter. But wait… keep on moving to the brick pile. Pick up (2) bricks and mosey back to the beginning of “Dufresne’s Loop”.
Split into (2) groups
1’s start on the “grass side” of the boardwalk.
2’s start on the “concrete side” of the boardwalk.
1’s begin with 20 curls for the girls.
2’s begin with 20 low squats (finger tips touch the ground).
2’s run to the end of the sidewalk at the turn. Drop and perform 20 BBSU’s, then run all the way back to the beginning of the loop for 20 CFTG’s.
1’s move to 20 low squats, then to 20 BBSU’s, then around the loop to the beginning for Lap #2.
Both groups complete (2) laps for a total of a ½ mile run, 40 CFTG’s, 40 LS’s and 40 BBSU’s.
* Mosey back to brick pile and deposit bricks
* Mosey back to shelter
Incline Merkins x 20 OYO
Decl… Wait! BURPEE PLANE!!!!! Drop and gimme some BURPEES!!!!!!
Decline Merkins x 20 OYO
Excellent work by the pax this morning. YHC really enjoyed being back out there after posting at #Graveyard last week for GRC training. I stand by the fact that we’ve got something special at Shawshank. Thanks to all for giving 100%. Sometimes it’s easy to take a play off when you think no one’s watching. #TClaps to all!
Eric Stidham >>>>> Once glued eyelids together (scared to ask) >>>>> “Elmer’s”
Clifton Rogers >>>>> Real Estate >>>>> “Slumlord”
GRC Training at RBHS – M, T, Th, F, S
GoRuck Challenge – 11/21
Turning Point (NEW TIME) Tues and Thurs at 5:00am and sat at 6:30am
Walker and the Phillips family
Pajanimal – Back problems
FDIC – Torn meniscus I believe
The family of Joe Nichols – car accident – passed last Tuesday, funeral last Saturday.