20 posted at #Shawshank, including one FNG and one brave 12 year old 2.0 FNG, for a guest Q brought over from the motherland (Columbia) by YHC. The vast AO proved the perfect venue for a nice game of Chase on #Dufresne’sWay…
Conditions: 72 and VERY humid.
THE THANG:
Mosey out to the soccer field beside the picnic area for COP:
SSH x 30 (4ct)
Squats x 15 (4ct)
Merkins x 10 (4ct)
CLBCs x 20 (4ct)
Russian Twists x 20 (4ct)
Merkins x 10 (4ct)
Line up on the endline:
40 yard down and back Jacob’s Ladder with burpees 1-7 at the far end.
Circle back into COP and grab a partner:
PT TEST:
2 minutes merkins, partner count reps, flapjack.
2 minute sit-ups, partner count reps, flapjack.
Mosey past the picnic area and over the creek to the brick pile. Each man grab 2. Mosey back to the bridge and set bricks down by the path (#Dufresne’sWay).
15 Minute AMRAP:
Run #Dufresne’sWay (.25mi) back to the bricks
20 merkins on the bricks
30 squats with bricks
40 shoulder press with bricks, drop bricks
Run #DufresneWay back to bricks
Rinse and Repeat x 15 minutes (most pax got between 3-4 reps).
Mosey to brick pile COP:
Alternating brick raises (front/side) x 20 (4ct)
Shoulder press bricks x 20 (4ct)
Bent over row bricks x 20 (4ct)
Curl press bricks x 20 (4ct)
Put up bricks and mosey to picnic area.
FlutterKicks (low and slow) x 50 (4ct)
COT
BOM led by YHC
Moleskin:
– Great work by the #Shawshank pax. Wide variety of ability levels and everyone can improve. You against you. Always strive to #getbetter #bebetter and mark your progress. We’re here to encourage and for accountability. Lean on your brothers.
Announcements:
-Stomp the Swamp 5k is next Saturday. Sign up, run, no matter how fast or slow, to support Lexington’s great AO over there at River Bluff that supports so many workouts.
Look for other announcements in the comments section below…