• When: 01/20/2015
  • QIC: Meatball
  • The PAX: Crankbait, Watson, Wheezie, Field Goal, Slumlord, Heisenberg, Bearded Lady, Buzz Saw, Yee Haw, Chicken Fried, Hot Spot, GED, Knowzit, Pew, Muggy Tape, Mayhem, Dunphy, Genie, Putt Putt, Nail Pop, Pole Dance, Elmers, Snuffleupagus, Lego, Hash and Rice, Schwinn, Harbaugh, Saw Dust, Gravedigger, JJ, Meatball


31 Post for a Spicy Meatball Recipe of Pain

31 pax, yes 31, hopped out of the fartsack for another fun morning at Shawshank.  Shawshank is becoming problematic and this is a great problem to have.  To see the number of pax keep growing is awesome. This doesn’t mean to stop EH’ing.  Keep the FNG’s coming.  YHC wanted to provide the pax with a good challenging workout.  This included a PT Test and a Battle inspired and modified workout.  YHC left Shawshank smoked this morning and hope the pax did too.

Weather: 48 with light winds out of the southwest.  Perfect workout weather.

Disclaimer and Prayer

The Thang:
Mosey to the soccer field near the water tower.

COP:
All done IC
SH x 40
TTT x 15
LAC’s x 10 forwards, 10 backwards.

Count of 1’s and 2’s.  1’s look to the left and 2’s look to the right.  This is your partner for the workout.

Mosey to the sideline for PT Test.

1’s two minutes of merkins with 2’s counting, switch
1’s two minutes of sit-ups with 2’s counting, switch

Mosey to the corner of Dufresne’s Way.

Start at first corner.  While P1 is doing reps, P2 runs a lap of Dufresne’s Way.  One lap = 0.19 miles. When P2 returns, P1 stops his reps and runs the loop. P2 then starts his reps. Each time a pax returns to the start area he begins doing reps, picking up where he left off, until he has completed all the reps. Exercises to be completed:

100 Squats
200 Merkins
300 LBC’s
400 Flutterkicks

COT/BOM

Moleskin:  YHC underestimated the time it would take to complete the workout.  None of the pax completed all the rep’s, however, all put in 110%.  All pax ran between 5-8 laps.  Some even got to the flutterkicks portion of the workout.  This is a great workout and will most likely re-surface at a Saturday workout when there will be enough time to complete all rep’s.

Announcements:

  • February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Register here: www.thegorun.org.
  • February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 bootcamp. Another DoubleDown opportunity. Register here: www.lrah.org
  • March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.
  • April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry.  Also, No Show has agreed to be our Mud Run Region Q. Preblast coming soon.
  • May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/

Prayer Requests:  Continued prayers for Walker and family.  Keep Knowzit’s father and father-in-law in your prayers.  Both are going having some health issues right now.

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