21 Pax posted for a gloomy yet cool morning beatdown. YHC had some new exercises for the Pax for the 2nd Shawshank GORUCK workout.
Enjoy!
Conditions; 52 Degrees 72% humidity
BOM
Disclaimer / Prayer
The Thang
*Pick up Bricks for those w/o Rucks
*Indian Run / Walk (Prisoner Lunge) around Warden’s Way ( .29 mile) pass the kettle bell (front to back) last one brings to the front, and repeat. In every other corner, 15 release merkins IC
*Mosey to Soccer Goal #1and count off 1s and 2s
*1s Bear Crawl to Center (30yards)and Back, 2s Deep Squats (Flap Jack)
Rinse & Repeat with
*1s Merkin Body Drags to the Center Line, 2s Flutter Kicks (Flap Jack)
*1s Shimmy, shim-shim to the Goal Line (on your back, feet & hands out front) 2s Mountain Climbers (Flap Jack)
*ALL TOGETHER
*Rucks in front, BBSU 15 OYO
*Squats with Rucks / bricks 25IC
*Mosey to Brick Shelter
*Wall Seats with Rucks in Front (1min) (X2) passing the 20lb Kettle Bell
*Drop off Bricks and return to Shelter
Announcements; Traveling Pax Shirts – Last day to order is this Friday. Place order on F3Gear website
Go Ruck Night is this Thursday
Need more Q’s to step up at Shawshank. Get with Ken Doll or myself for more information.
Prayer Requests;
Please continue to pray for the Walker Phillips Family.