• When: 09/04/14
  • QIC: Ken Doll
  • The PAX: Clinch, Half-Empty, Gravedigger, Scotch, Cletus, Hash & Rice, Putt Putt, Optimus, Bullpen, Hadley, Fat Tire, Bing, Schwinn, Sawdust, Peachy, Meatball, Turnbuckle, JJ, Scooper, Watson, Field Goal, Dirty Law, GED, Bearded Lady, Knozit, Hot Spot, Glory Days, Ken Doll


Ken Doll to Shawshank: “You mad, Bro?”

28 pax entered the Shawshank gloom with smiles. 45 minutes later they left with grimmaces. The lack of mumblechatter, the groans & moans and the downright disgust on the faces of the pax left YHC feeling like they were mad. Guess they didn’t like the ladder work and all the burpees. Oh well…you got better today.

sorry not sorry

Conditions: 79 degrees, 84% humidity

The Thang:

Disclaimer
Prayer

Mosey to small soccer fields

COP
SSH x 20 IC
IW x 20 IC
LBCs x 20 IC
Heel Touches x 20 IC
Russian Twists x 20 IC

Mosey over there

Ladder Work (all 1-ct)
Merkins x 16
Merkins x 16, BBSU x 16
Merkins x 16, BBSU x 16, Squats x 16
Merkins x 16, BBSU x 16, Squats x 16, Carolina Dry Docks x 16
Merkins x 16, BBSU x 16, Squats x 16, CDD x 16, Burpees x 16

Mosey over here

Repeat Ladder Work (all 1-ct)
Merkins x 8
Merkins x 8, BBSU x 8
Merkins x 8, BBSU x 8, Squats x 8
Merkins x 8, BBSU x 8, Squats x 8, Carolina Dry Docks x 8
Merkins x 8, BBSU x 8, Squats x 8, CDD x 8, Burpees x 8

Mosey over there

Repeat Ladder Work (all 1-ct)
Merkins x 4
Merkins x 4, BBSU x 4
Merkins x 4, BBSU x 4, Squats x 4
Merkins x 4, BBSU x 4, Squats x 4, Carolina Dry Docks x 4
Merkins x 4, BBSU x 4, Squats x 4, CDD x 4, Burpees x 4

Totals: 168 merkins (including burpees), 112 BBSU, 84 squats, 56 Carolina Dry Docks, 28 burpees with more to come

Mosey to Big Soccer Field
Line up at corner flag
Prisoner lunge width of field (approx 50 yds) to other corner flag
5 burpees at corner
Karaoke length of field (approx 100 yds) to other corner
5 burpees at corner
Prisoner lunge width of field (approx 50 yds) to other corner flag
5 burpees at corner
Karaoke length of field (approx 100 yds) to other corner
5 burpees at corner
AMRAP

Plank-o-rama

COT & BOM

Devo by Ken Doll: 1 John 5:4 “Overcoming Adversity”

Moleskin:
-Burpee total was 53 today; Merkin total was 193
-Hard work today, especially in this humidity. Never thought I’d miss the 25 degree mornings in the gloom.
-This workout was inspired by Treadmill’s Anchor backblast. The ladder work is good stuff. Qs: Read backblasts. You can get some good ideas.
-Great being back at The Shank after posting at other AOs the last week.

Announcements:
-The Reaper launches this Friday at RBHS, 5:30am. Preblast here: http://f3nation.com/2014/08/26/the-reaper-awaits/
-New West Columbia AO launches Tuesday, 9/9. Preblast here: http://f3nation.com/2014/09/02/the-next-lexington-ao-west-columbia-is-coming/
-New Sumter AO launches in October. Preblast here: http://f3nation.com/2014/08/31/preblast-f3-sumter-sc-expansion/
-Still time to HC for GoRuck. Good training opportunity here: http://f3nation.com/2014/08/19/hurricane-hike-10k/
-Mud Run on 10/4. Still time to sign up. Email Smokey at [email protected] if you have a 4-man team. Register here: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
-Salsaritas for Walker every Friday at 11:45-ish at Hwy 378 location. Tell the cashier F3 and 15% goes to Walker.
-Come run with Stride every MWF at 5:30am

0 thoughts on “Ken Doll to Shawshank: “You mad, Bro?””

  1. Ken Doll. Sorry I missed the COP “You Mad Bro”. My son woke up at 2am and was really sick (coming out both ends). Wife and I was up with him rest of night/morning and also cleaning up. Poor little guy. Today he is doing all better. Good news is, wife and I never caught that bug. See ya’s Saturday morning.

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