• When: 10/07/14
  • QIC: Field Goal
  • The PAX: Buzz Saw, Bearded Lady, Kiffin, Cheat Sheet, Peachy, Yee-Ha, GED, Optimus, Half Empty, Grave Digger, Mayhem, Muggy Tape, Lego, Nail Pop, Pole Dance, Scotch, Purple Haze, JJ, Saw Dust, Napalm, Field Goal


It is time to get ready for GORUCK!! Are you ready?

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.

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