• When: 09/30/14
  • QIC: Mayhem
  • The PAX: Muggy Tape, Grave Digger, Turnbuckle, Baby Daddy, Scooper, Scotch, Putt Putt


Shawshank Becomes Ruck Friendly

8 pax showed up for Shawshank’s first ruck-friendly workout. Four pax wore a ruck and four did not, but everyone left smoked – including YHC.

Disclaimer

THE THANG

Dufresne’s Way – 20 minutes AMRAP:

– 50 Squats at the beginning

– 20 BBSU at the stairs

– Walking Lunge across bridge

 

Flutter Kicks x 20 IC

 

Mosey to Soccer Field

 

Bear Crawl 25 yds – Flutter Kicks x 20 IC

Low Crawl 25 yds – Merkins x 10 IC

Crab Walk 25 yds – Plank 1 minute

Lunge Walk 25 yds – BBSU x 10 OYO

Rinse & Repeat

 

Rings of Fire (One pax does 10 reps while the rest of the pax hold position, then rotate around pax)

Merkins/Plank

Squats/Holding Squat

Carolina Dry Docks/Plank

LBCs/Boat

Monkey Humpers/Holding Squat

 

6 MOM

Mountain Climbers x 20 IC

Imperial Walkers x 20 IC

LBCs x 20 IC

Flutter Kicks x 20 IC

Mosey back to the shelter

Flutter Kicks x 40 IC

COT
BOM

 

 

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.