16 faithful Pax posted to the gloom to welcome YHC for his VShankQ. YHC peeled into the parking lot at the shank with a mere minute left on the clock having passed the entrance multiple times #shouldofusedsiri. Ken Doll greeted me and said ” I believe in two things: discipline and the Bible. Here you’ll receive both. Put your trust in the Lord; your @$$ belongs to me. Welcome to Shawshank.” Ok, maybe it was a little less dramatic but that’s how I remember it and I’m writing the backblast so now it is history. After a quick disclaimer and prayer the really brave Pax reluctantly followed YHC despite my obvious lack of navigational skills.
Weather: 51 and perfect
The Thang:
Mosey around path
High knees
Butt kicks
Mosey to middle of field
COP – all IC
Side straddle hops x 25
Imperial Walkers x 35
Windmills x 15
Thru the tunnel x 15
Squats x 10
Merkins x 10
LBACs x 10 each way
Mosey around path back to parking lot
Nascar Race
Split into 3 teams of 5 or 6
One person is car
Rest are crew
Car sprints loop around median and back to crew
exercise is called to AMRAP while car is sprinting
Car planks upon arrival to crew
Crew does 20 Merkins each
Rinse and repeat until everyone has been the car
Mosey to soccer field
Burpees x 10 OYO
Reverse lunge knee ups x 10 each side OYO
Morning wood x 10 each side OYO
Jump squats x 20
Burpee plane….burpees AMRAP
Hydraulics x 20 IC
Plank-o-Rama w side dips x 10 each side
Mosey to sideline
Count off in 2s
Chief Running Bear
Line up in plank head to toe
Two lines parallel
Back of the line bear crawls to front
As he passes by planking Pax must do a merkin
Once at front yell go
For the length of the soccer field
6 minutes of Mary
LBCs x 15 IC
Merkins x 10 IC
Russian twist x 20 IC
Merkins x10 IC
Freddy Mercs x 20 arms out, arms up
Iron Cross x 20
Merkins x 20
COT
BOM
Moleskin:
- Great effort by the Pax. We moved and worked hard for the entire 45 minutes and the Pax proved strong and I believe I heard someone say they were disappointed it wasn’t saturday so we could stay longer.
- It is always nice visiting a new AO and meeting new people and also putting a face to some of the names I read about in backblasts and tweets.
- Awesome mumblechatter today. A spoonful of the 2nd F makes the good pain a little easier to bear.
Announcements:
- Dec. 6 Patty Packs 5K and Run Hard Half Marathon. Rumors of a discount code are swirling and Thumbs Ups name has been thrown out there.
- Palmetto 200 teams are formed still need some alternates if interested contact Mungo
- Dec.19th is the Christmas party at Lexington Country Club.