• When: 3/10/15
  • QIC: Mac
  • The PAX: Elmers, Lego, Scotch, Notebook, Dunphy, Recall, Hash and Rice, Saw Dust, Bing, Scooper, JJ, Wheezie, Watson, Fat Tire, Slum lord, Field Goal, Optimus, Hot Spot, Peachy, Bearded Lady, Yee Haw, Buzz Saw, Heisenberg, GED, Knowz it , Clinch, Mayhem, Muggy Tape, Half Empty, Genie, Mac

Beastmode for the Shank

31 Pax released their 6s from the fartsack this morning to get better at Shawshank. 12 Pax put in some OT with an out and back Stridelite to get the juices flowing. YHC was truly impressed with the Stridelite group here. No sadclown run like at the AO that rhymes with Drypt. Paces ranged from the maniacal Buzz Saw/Saw Dust shop-class combo’s sub 7s, which YHC foolishly decided to run with, to the much wiser 12 minute guys. So if you are looking to get a good run in before you post this AO is the place to be, no matter the pace there will be someone to run with. Not to come across as fanatical about Shawshank but 31 Pax?, that is an awesome number, unless you have the Q in which case it is pretty intimidating. When YHC was chillin’ on the couch with an evil smirk across the grill plotting out new forms of betterment 31 Pax did not work into the equation. The good news is that Shawshank has plenty of real estate to work with and a hill as long as a soccer field. So, without further ado here’s the thang.

WARNING!!!! This backblast is for entertainment purposes only. The persons and events depicted in this work are mostly fictitiously exaggerated to inflate egos, particularly mine. Any resemblance to real life is both purely coincidental and highly unlikely. Do not try the depicted exercises at home as they may cause permanent swelling in the muscular regions.


Weather: 55 and nice, REAL nice!


The Thang:

Mosey around track

COP – All IC

Side straddle hop x 20

Thru the tunnel x 20

Imperial walker x 30

Windmill x 20

Lil baby  arm circles x 10 each way

Merkins x 10

Squats x 20 OYO

Burpee Plane!!! burpees until the plane disappears


Mosey to one side of soccer field

Prisoner Lunges across field

Burpees x 10

Sprint back

Merkins x 20


Broken bear crawl across (one-legged)

30 LBCs

Broken bear crawl back other leg

20 jump squats


Karoke across

One-legged burpees x 10

Karoke other way back

One-legged burpees x 10 opposite leg



The Pax can thank YHC’s M for the one-legged burpees. While perusing a periodical she came across these beuts and knowing my unhealthy obsession with tortuous betterment she knew it would bring a smile to my face. She was right 🙂 Well it’s more of a mischievous grin.


Mosey to hill for Shawshank’s initiation to the TRIPLE NICKLE (Always a crowd pleaser!)

Since the men of Shawshank are gluttons for punishment YHC decided to add a little twist to it

Triple Ursine Nickle

Bear Crawl up the hill, 5 burpees

Reverse bear crawl down, 5 burpees

Repeat 5 times


Mosey to another field


Plank-o-rama with the following exercises

Hydaulics x 20 IC

Side dips x 10 each side OYO

Shoulder taps x 20 IC



Russian twist x 30 IC

Flutter kicks x 20 last 5 slo-mo

no recovery to 6″

Heel touches x 20 IC

Lil baby crunches x 20 IC






  • Great work by the Pax. YHC turned up the heat today and these Pax turned their #BeastModes on!
  • T-Claps to the Strideliters. I am impressed with the number of Pax putting in OT at the Shank. All I’m saying is the other AOs better start stepping up their game or the Shankers are going to leave everyone behind.
  • Cobains for not catching the Kotters given out this morning but I believe Optimus was one and I don’t remember the other name.
  • Keep Clinch and his family in your prayers as he prepares for a long deployment to the Middle East.
  • One last note, Shawshank has the best nicknames. Name-o-rama sounded like roll call at a superhero convention.

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