Tour de Shawshank

25 men posted this morning for a Meatball Tour de Shawshank.  YHC knew we had at least one new face at Shawshank, plus Good Hands who also the long trip over from Graveyard.  So to be courteous, we gave them a brief glimpse of some of the areas Shawshank has to offer.  Some of the pax must have thought, “Is Meatball looking for the tree where Andy Dufresne buried the money?”  We used four of the fields at Shawshank and of course the “ladder hill”. Sad to say, we never did find that tree.

YHC should also mention that, after Saturdays workout, Ken Doll’s 2.0, Hound Dog, hazed a few of us for wearing tights under our shorts while at Coffeteria.  I have to say, he may have a career in comedy.  He referred to us as “ladies” on more than one occasion and asked if we were wearing our wives tights.  I like to refer to them as a base layer.  YHC wanted to prove that men in tights are tough, and what better way then with a tough workout.

Weather:  39 and perfect for our “Man Tights”

Disclaimer and Prayer

The Thang:

Mosey to back soccer field near the brick/block pile.

COP:

Mumblechatter was abundant at the start.  The pax tried to throw off YHC with shouting wrong counts. They were a little upset that we didn’t start with SSH as is usually custom at the workouts.  So, to please the group, or not, YHC threw in a few extra’s.

All done IC
Little Baby Arm Circles x 10 forward, 10 backward
SSH x 50 (the pax were upset we didn’t do these first so YHC gave them a few extra.  Only had 20 planned.)
Big Arm Circles x 10 forward, 10 backward
TTT x 10
Merkin x 20

Count off 1 and 2’s (this was a challenge for some)

Double Applesauce to field up near the road (1’s in one line, 2’s in the other).

Line up at end of field for Merkin Suicides.
Run to first pole (~20 yards), 5 merkins OYO, Run back to start.
Run to second pole (~40 yards), 10 merkins OYO,Run back to start.
Run to 3rd pole (~60 yards), 15 merkins OYO, Run back to start.
Run to 3rd pole (~60 yards), 20 merkins OYO, Run back to start. 25 merkins OYO
Plank when finished
Next exercise is the merkin.  20 OYO

Mosey to next field

Line up at first pole
High knees to 1^st pole
Lunge to 2^nd pole
Duck Walk to 3^rd pole
Bear Crawl to 4^th pole
Low Crawl to 5^th pole
(each pole was approx. 10-15 yards)
Plank when done
Right arm up; center; left arm up; center; right leg up; 10 merkins with right leg still up; center; left leg up; 10 merkins with left leg still up; center; recover

Rinse and Repeat only this time do the exercises backwards, i.e. backwards low crawl to 1st pole, bear crawl backwards to 2nd pole, etc.
Plank when done
Plankorama – alternate high and low planks.  Maintain low plank for last 30 seconds.

Mosey to lower soccer field at the base of the hill

1 burpee at bottom, bear crawl up hill
2 burpees at top, run down hill
3 burppes at bottom, bear crawl up hill
Rinse and repeat until 10 burpees at top

Only had a minute and a half left for Mary
Flutterkicks – 39 IC

For those doing the 10,000 merkin challenge this morning, we did 200 merkins plus whatever you did on your own as extras.

COT/BOM

Moleskin:  Excellent work by all this morning. The mumblechatter at the beginning of the workout was great.  However, as the workout progressed, it got less and less.  At one point during one of the moseys, YHC had to look back to see if the pax was following because it was so quiet.  Shawshanks numbers have been steady during the week with over 20.  Starting to look like #Graveyard out here.  Keep up the EH’ing though.  We are always looking to get more #Sad Clowns out of the fartsack to #getbetter.  There are plenty out there that need us to push them.  We were all in the that position at one point and have all gotten better because someone pushed us to get out here.  After 9 months of F3, I can truly say I have never felt better about how I feel physically, mentally, and spiritually.  I mean, I even wear “tights” now.  I look forward to what 2015 has in store for us F3 guys.

Announcements:

• F3 Lexington Christmas party is tomorrow night, Dec 19 at CCL at 6pm.  No jeans, tights only.
• Go Run is Feb 7 at WKHS. Thinking about a convergence at SnakePit. www.thegorun.org.  Field Goal passed out informational cards with additional information.  Contact him for additional details
• There are 2 AO’s as of today in Lexington with Christmas Day workouts.  These are Crypt and Jumanji.
• Ken Doll announced that he will be passing over the AOQ responsibilities to Field Goal.  Congrats to Field Goal.
• As a token of our appreciation for all Ken Doll has done as the Shawshank AOQ, and for F3 Lake Murray and Lexington, the pax threw some money together and presented him with a Visa gift card.  Thanks again KD.

Prayer Requests:  David Tucker and Walker Phillips.  Happy 4th Birthday to Walker yesterday.  Many of us will be traveling over the holidays, so safe travels to all.