• When: 2022-06-16
  • QIC: Coon Dog
  • The PAX: Duff, Altar Boy, Brick, Sonic, Dunphy (R), Soaker, LEGO, Garth (R), Buzz Saw (R), Coon Dog

Blocks and Tire Combo

Weather Conditions: 74° & 83% Humidity

What a day it was at the Shank this morning as 10 pax (1 for Stride Lite only) came together seeking betterment and searching for the ever elusive perfect Q!  YHC was confident that no perfection would be found today, but pushed forward anyway with a setup of blocks and a tire.  The completion of today’s boot camp marked a full week without a Burpee being done at Shawshank, a mark not nearly celebrated enough amongst this group of Burpee lovers.  The search for the perfect Q may continue on, but solid work was still done by all (yes, even Brick gets credit).  As for the workout, here is how it went:

Disclaimer and Prayer

Mosey around the parking lot until we found the perfect spot and circled up at Coon Dog’s Corner

COP – All IC
   ▪ x25 SSH
   ▪ x20 Imperial Walkers
   ▪ x15 TTT
   ▪ x10 Windmills

Mosey along the sidewalk to the set up near the block pile

Square set up with a designated partner exercise at each corner.  One pax does a farmers carry around the perimeter of the square until back to start, and then that pax along with one pax from each corner rotate counterclockwise.  (Be there to make it make sense)
   • Corner 1 – Tire Flips (1 pax on either side of the tire, flip it back and forth)
   • Corner 2 – Block Swing Pass (pax face each other and alternate Block Swings, passing the block at the top of the upswing)
   • Corner 3 – Merkin Block Drag (pax plank beside each other, do a merkin, and then pass the block along the ground from one side to the other)
   • Corner 4 – Seated Block Pass (pax sit back to back and rotate passing the block from one side to the other)
All pax completed three full rotations to all corners and farmer carry.

Replace tire and blocks

Mosey to the steps for Calf Raises (x25 Standard, x25 Right Leg, x25 Left Leg)

Circle up at the top of the steps for Mary



   ▪ Voltron collecting money for the Barker family
   ▪ 06/17:   Jailbreak BC @ 5:15am @ Picnic Shelter/Playground area next to Shawshank (New BC option open Weds & Fris)
   ▪ 06/18:   Saturdayvergence at the Hollow
   ▪ 06/18:   Inaugural Frisbee Golf Ryder Cup Open Invitational – Seven Oaks Park @ 6:30am
   ▪ 06/21:   Brick 5 Anniversary Q
   ▪ 07/16:   Carolina Reaper
   ▪ 08/19:   F3 Dads Camp
   ▪ 09/24:   9/11 Challenge
   ▪ TBD:     F3 Pool Party

Prayer Requests & Praises
   ▪ Barker Family
   ▪ Altar Boy’s friends dad with cancer
   ▪ Brick’s friends family with mother passing
   ▪ Marriages
   ▪ F3 & FiA pax with cancer
   ▪ Unspokens


DEVO:  “Sorrow looks back.  Worry looks around.  Faith looks up.” – Ralph Waldo Emerson

Maintain your focus on what truly matters most.

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