It was a beautiful morning at Shawshank. 2 showed up for Stride Lite and 2 for Stride Liter (jeez, I crack myself up). The guys at Shawshank always put in solid work and today was no different. Sure, we picked on Coon Dog a bit, but let’s be honest, he had it coming. Dunphy rocked the vest, H&R was with us after giving an excellent F3 plug on YouTube, Lego returned home, Doc Luvin’ and Knozit led the charge throughout the workout, Ramrod was a solid as ever, and Cheers was…Cheers. Not a bad bunch of studs to start the day with. Here is a ditty to kick things off:
YHC spent the night at home, thinking of places at the Shank to roam.
Visions of big light poles danced in his head and he spread more peanut butter on his bread.
Bricks were found in a crawlspace and thrown in the trunk, my favorite character on Goonies is Chunk.
Temperature: 68 degrees with a slight breeze that was refreshing.
1 minute warning, no FNG’s, disclaimer, opening prayer.
Grab two bricks and mosey to the fields with extremely large light poles.
Warmup:
20 burpees OYO, TTT x 10 IC, LBAC x 10 IC (forward and backward), SSH x 20 IC
The Thang:
The pax picked up the bricks and did the following:
Run to pole 1 – 15 merkins, 15 LBC’s, 15 squat thrusters, 15 lateral raises, 15 front raises.
Run back to end line for 5 burpees.
Run to pole 1 and repeat above exercises and then run to pole 2 for the same exercises.
Back to the end line for 5 burpees. Repeat exercises at pole 1, 2, and 3. Back to the end line for 5 burpees.
Little breather here: 20 flutter kicks IC, 25 BBSU’s OYO, 20 American Hammers IC.
Back to the bricks and poles. Repeat the exercises but reps are at 10 and we proceeded all the way to pole 6 while doing 5 reps at pole 4 and 5 on the return to the sidewalk between the 2 fields.
For those counting at home…160 reps of each were completed plus a total of 45 burpees.
The pax lined up, looked at Dunphy and the proceeded to knock out 25 monkey humpers. Pick the bricks back up and mosey back to the shovel flag.
10 more burpees and 20 American Hammers IC. Recover.
COT – Announcements:
Saturday, 8/22 – meet at CAT at 6am for a mile run in memory of Needles (M of SideCar). After the run, we will be at The Hollow for rugby.
9/11 Challenge, on 9/26 – 2 Shawshank teams with a possible 3rd.
Prayer requests:
Coon Dog and M expecting 2nd child – due on Friday, 8/21.
Ramrod and M expecting – due date moved up.
Hoist, Doo-Dah, Ponzi – Pax dealing with various injuries.
Close in prayer.
Devo: I Peter 3:15 – but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect.