Knowing what kind of high standards Shawshank demands of its Q’s and the endless jokes if a beat down is not delivered, YHC came prepared.I know YHC left feeling smoked and hope the PAX felt the same way.
BTW, YHC misspoke (as he often does) and said curls with the girls, instead of curls for the girls. Some PAX (Hash & Rice) are very let down, and as last reported a few may still be out in the gloom waiting on the girls to show up.
Conditions: A cool 50 degrees and some soggy fields (in other words, normal)
Disclaimer and Prayer
Mosey to the brick Pile to get 2 bricks per pax with a bear crawl bridge on the way.
COP
SSH 20 IC with bricks
LBAC 10 each way with bricks
4 corners of soccer field – In each corner perform 10 reps of given exercise. Run with bricks down each end zone. Run down one side line with bricks over the head. Run down other sideline doing curls FOR the girls.
10 reps of following in each corner:
Normal Burpee
Heel Slap Burpee
Jump Left- Jump Right Burpee
Squat Burpee
Peter Parker Burpee
Thigh Slap Burpee
Wall Burpee (Meatball special)
Back to COP
1 Merkin and 4 shoulder presses (with bricks)
Rise and Repeat adding 1 merkin and 4 shoulder presses each time until we ran out of time. We got up to 8 merkins and 32 shoulder presses (crowd pleaser)
Threw in curls for the girls IC x 30, and a burpee plane just to break up the monotony
Announcements:
Congratulations to all of the P200 racers. You guys are studs!
April 18 Quarry Run and Firetruck Pull
On a personal note – Yesterday was YHC’s 13 year anniversary. I have not always been easy to get along with and my wife is an extremely special woman to put up with me. Thanks to my F3 brothers for helping me to be the better man that my wife (and kids) deserve. God Bless!