7 PAX started a workout at Shawshank this morning and 8 finished it. T-Claps to Viper from coming over from the Central Midlands Transitional Retreat and helping the PAX finish strong. Here’s how it went down:
Conditions: 76 deg F and dripping
FNGs, Disclaimer, Prayer
The Thang:
Mozy across Red’s Bridge, over the tiny hill, and circle up near the soccer field
– SSH X 15, IC
– TTT X 15, IC
– LBAC Forward X 15, IC
– LBAC Backerds X 15, IC
Mosey to the block pile, grab a block, and line up where the goal line used to be for BLIMPS
– Burpees X 5 OYO, carry your block to opposite goal line
– Lungers X 10 OYO, carry your block to opposite goal line
– Imperial Walkers X 15 OYO, carry your block to opposite goal line
– Merkins X 20 OYO, carry your block to opposite goal line
– Plank Jacks X 25 OYO, carry your block to opposite goal line
– Squats X 30 OYO, carry your block to opposite goal line
Plank for the 6
Line up where the goal line used to be and follow YHC with your block held overhead:
– Walk the perimeter of the soccer field, stopping to rest ~15 secs at each corner until all PAX are back to the starting point.
Circle up for some Block Bombs:
– All PAX hold block overhead while 1 PAX performs 5 block burpees
– Moving clockwise, the next PAX performs 5 block burpees once the previous PAX finishes.
– Continue until all PAX have completed 5 block burpess
– Rinse & repeat with block merkins X 10 OYO, block squats X 10 OYO, and curls for the girls X 10 OYO
Return blocks to their home and mosey back to the shelter for Mary. Here we found Viper who had just completed a lap around Shawshank. He did not hesitate to jump in:
– Flutter Kicks X 25, IC
– 6 Inches for 30-ish seconds
Recover!
Lessons Learned:
– Don’t assume the lines on the soccer fields are always going to be there.
– A simple question such as, “What is a lesbian?” can spark quite the conversation
– Cheers struggles with event dates sometimes.
COT
Count-o-rama, Name-o-rama
Announcements:
-7/7 Sand Ruck Mile
-7/14 Carolina Reaper
-7/14 Workout with Central Midlands Transitional Retreat at 8:00 am after boot camp at Shawshank
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
Prayer Requests:
– Viper: trying to reconcile with his sister
– All injured PAX
BOM, Prayer