• When: 2019-09-07
  • QIC: Cheers
  • The PAX: Hedges, Coon Dog, 5 Play, Ramrod, Cheers

A Workout from the Archives of Shawshank’s Basement

As the title states, YHC was in Shawshank’s basement and found this workout with some dust on it in the “Cheers” section. On another note, that section is the only one inside the trash can for some odd reason. It looked good enough to YHC to dust off and use though. This was inspired last year by that week’s Iron PAX Challenge. Here is how it went down.

Conditions: Upper 60’s, clear


The Thang:

Mosey to block pile

Line up on goal line of adjacent field

6 exercises, each 8 minutes in duration. Complete as many reps as possible in the 8 minutes allotted.

During each 8 minute span, after you complete 25 reps of stated exercise, run 25 yards out and back, then resume reps of stated exercise until you hit another 25 reps, then run out 25 yards and back. Rinse and repeat until 8 minutes is done per exercise.

2 minutes, or so, of rest between changing of exercises.

Exercise 1: Squat thrusters
Exercise 2: Curls
Exercise 3: Block calf raises
Exercise 4: Tricep extensions
Exercise 5: Block merkins
Exercise 6: Manmakers

Put up blocks and mosey back to shelter

9/21: 9/11 Memorial workout at Batesburg Leesville High School
10/1: Beechwood Middle School A/O launch at 5 am
11/9 or 11/16: Cheech 5k and 10k
February: Dam to Dam relay

-Buzzsaw’s M
-BRR members safe travels
-Hurricane victims
-Injured PAX