• 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.



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)


Squats/Holding Squat

Carolina Dry Docks/Plank


Monkey Humpers/Holding Squat



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




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