• When: 9/25/14
  • QIC: Knozit
  • The PAX: Peachy, Ranger, Good Hands, Floppy Disk, Half Empty, Meatball, Optimus, Muggy Tape, Gravedigger, Say What?, Dirty Law, Sawdust, Field Goal, Knozit

Knozit Rolls Up Shawshank

14 Pax enjoyed a “Gorillas in the Mist” adventure throughout Shawshank while dodging sprinklers & Glow Sticks… losing car keys (later found)… and plenty of snuggle time in the “Tunnel of Love”.
T-Claps to Muggy Tape & Field Goal for Rucking the entire workout!

Conditions: 65 Degrees; Humidity: 78%, Misty with a chance of sprinklers!

The Thang:
BOM for a quick prayer giving thanks.

Mosey up towards upper fields near Shawshank entrance.

Side Straddle Hop x 21 IC
Windmill x 21 IC
Mountain Climbers x 21 IC
Merkins x 21 IC
Squats x 21 IC
LBCs x 21 IC

Mosey down the path to covered area.
Step Ups 21 OYO
21 Dips on bench
21 Decline Merkins
Decline Plank when finished-“Rinse and Repeat”
Step Ups 21 OYO
21 Dips on bench
21 Decline Merkins
Plus 21 Box Jumps Extra credit
Decline Plank when finished

Mosey to lower fields
Line up at end line of soccer field
Prisoner Lunges to first marker (Glow sticks) – sprint to end line
Reverse sprint back to marker (Glow Sticks) – Reverse Prisoner lunges to end line
Plank when finished
Karaoke to first Marker (Glow Sticks) switch to opposite side to end line – 21 Russian Twists OYO
Karaoke back switching at halfway Marker (Glow Sticks)
Plank when finished

Mosey to lower hill and line up at bottom of hill for “Pyramid of Pointless Pain”
Sprint hill – 7 BB Sit-ups (decreasing each rep)
Bear crawl down – 7 low squats (decreasing each rep)
Plank when finished
Sprint hill – 7 BB Sit-ups (decreasing each rep)
Sprint down – 7 low squats (decreasing each rep)

Tunnel of Love: plank shoulder to shoulder in line… and crawl through – Repeat 2x

Mosey back to Covered area


MudRun next Saturday – Need help with photography
Stride moved to Lex. Courthouse
Tough Mudder spot available
The Reaper Invite – This Friday- Hills
5 Spot left for the Go-Ruck!

Prayers for G.E.D.’s family and the passing of his mother; Walker Phillips; Knozit’s Father-in law going through Chemo; Gravedigger’s Dad

Devotional: Philippians 2:3-5

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