YHC’s second time leading the fine men of Shawshank. I decided to go weinkeless and pull exercises from some of my favorite QIC’s in the past. The men of Shawshank accepted the change and we all got better because of it.
Conditions: Perfect, 54 degrees
The Thang:
Disclaimer (my goal was to push myself so hard that I would spill merlot, the men were up for the challenge)
Mosey to the bridge:
Bear Crawl across the bridge (Thank you Treadmill), plank until all pax finish
Mosey to the brick pile, get your coupons. (two bricks each), mosey to the soccer field.
COP
SSH X 20 IC w/o bricks
Merkins X 20 IC
TTT X 10 IC
Merkins X 15 IC
Little Baby Arm Circles X 10 IC, then Backards X 10 IC
Merkins X10 IC
Brickwork:
Side Raises X 20 IC
Robot X 20 IC (bricks in front of you, alternating)
Presses X 20 IC
(put the bricks down) Cherry Pickers X 20 IC
Pick the bricks back up:
Side Raises X15 IC
Robot X 15
Modified Man Makers on a 8 count with bricks(much better idea in YHC’s head, much harder to pull of in the dark. We ended up doing about 8 then we stayed in plank and did shoulder touches with the bricks, after about ten on each arm we did more Merkins to finish our brick work.
returned Bricks to the brick pile, mosey back to the soccer field:
Four Tires, four teams, we flipped tires the length of the big soccer field, if you weren’t flipping you were doing two lunges and a squat. (Great news, sprinklers were on, time to get wet)
Mosey to small hill: bottom of hill 5 burpee’s run up hill backwards, 5 merkins at top, run down hill 4 burpees, run back up hill backwards…..until you do one of each. (almost spilled the merlot on the last backwards slow run)
Mosey over to a small soccer field for 10 mins of MOMMA,
PAX got lucky, abs are what they used to be and I was gassed.
Merkin X 10 IC (thank you Ranger)
LBC’s X20 IC
Boat/Canoe (still not sure which is which) we did a bunch of those
Flutter Kicks X 20 IC
BBSU’s X 20 OYO
Merkin X10 IC (thank you Ranger)
Mosey back to the shed for COT and BOM
Prayer Request:
Pray for Bow Flex, Turkey Neck and family
Pray for Nailpop and family as they travel to Duke for test on Walker #Walkerstrong
Pray for GED’s son, starting combat Dive School
Grave Digger’s friends Wayne (bone cancer) and David (cirrhosis of the liver), keep them and their families in your prayers
Pray for Ron
Announcements:
5/9 Greenwood Launch, meet at newer Publix, wheels up at 5:15
Next Tuesday One year Anniversary of Shawshank, next Thursday Convergence at new AO @ Lexington High School.
Grave Digger’s shameless plug, Car Wash for local baseball team at Advanced Auto Parts in Lexington on Saturday for a fundraiser.
Moleskin:
What an honor to be out in the gloom with such a great group of guys. Everyone truly wants the other get better and be better both physically and spiritually. We push each other and we look after each other, we hold each other accountable for our actions. Proud to be a part of such a awesome group.