BEAR CRAWLS, BURPEES, AND BRICKS, OH MY!

25 faithful pax posted in the gloom at Shawshank this morning, some wondering if Treadmill would be a fartsacking Q after @F3Shawshank gave him a “no respect” shout out.  Well gentlemen, I hope this morning didn’t feel like a fartsack.  And I think y’all need to bear crawl everytime you cross that bridge.

Disclaimer and Prayer

Depart from shelter and bear crawl across the bridge – circle up in field.

COP – Count off by 2’s

• 10 Burpees OYO
• SSH x 20 IC
• LBACs forwards x 20 IC
• OH Claps x 20 IC and hold arms out for the next 3 exercises
• Dirty Bird x 20 IC
• Raise the roof x 20 IC
• LBACs backwards x 20 IC recover and lower arms (if you haven’t already)
• Squats x 15 IC
• SloMo Merkins x 15 IC

Mosey to the brickpile 1s grab 2 bricks, 2s grab a block and line up

• 1s bear crawl with bricks to marker and back and plank til the six arrives, while 2s perform squats with the blocks until all 1s are planking – Flapjack
• 1s bear crawl with bricks to other and back and plank til the six arrives, while 2s perform Curls for the Girls with the blocks until all 1s are planking – Flapjack

Return bricks and blocks to pile and mosey back to… Hold up, 15 burpees OYO and plank til the six is done, to please the pax that asked when we were going to start doing something.

Okay now mosey to bridge and bear crawl back across. Mosey to the field and circle up.

Time for a little PLANKFEST (what, I’m not at Boneyard, huh?)

(pax holds plank the entire time through each series of exercises each exercise is 30 seconds (or whatever time YHC’s watch decides, short rest between each series)

• Series 1 – Plank, side plank right, side plank left, low plank
• Series 2 – Hydrolics, Plank reaches, Reach thrus, regular plank
• Series 3 – Plank Cha Cha, Burt Reynalds right, Icky Plank Shuffles, Burt Reynalds left

Well, I had to scratch the 100 yard bear crawls (maybe next time) so that we could get in a nice lengthy Tunnel of Love and fulfill JJ’s request.

Circle up for Mary (2 minute drill) #recovernextexerciseis

• LBC’s x 10 IC
• Heel Touches x 10 IC
• Russian Twists x 10 IC
• Boat / Canoe on YHC’s call

Head back to the shelter for COT and BOM

Moleskin:

• The men of Shawshank are a great bunch!  The mumblechatter, the work they put in, the 2ndF is as good as any around.  I appreciate them welcoming YHC.
• T-claps to the Shawshank brothers who helped me out with the Thang by adding to my notes to self.  Muggy Tape for the bricks, burpees, and bear crawls; Knozit for the LBAC’s; JJ for the Tunnel of Love; and Field Goal and GraveDigger for the invite and EH to come Q at TheShank.
• The pleasure was all mine brothers.  I just hope you broke a little sweat.

Announcements:

• Make My Day Run – Harbison State Forest – February 14^th (rare triple down opportunity) #CSAUP
• Run Hard 5K @ Lexington HS – February 14^th
• Race Against Hunger @ Sax Gotha (5K or 10K) – February 28^th
• Mud Run registration has begun – April 11^th is Go Time.
• Quarry Crusher Run – April 18^th (6K or 10K)
• Goruck Custom Light – May 1^st

Prayer Request

• Lego’s Wife undergoing procedure for kidney stones
• Clinch’s daughter battling illnesses
• Field Goal’s cousin undergoing treatments of 2nd & 3rd degree burns at UAB Burn Center
• YHC’s co-worker’s mother battling cancer and her family