The men of Shawshank enjoy a good workout to increase their #betterment. This morning for 10 PAX was no different. It was cold outside and the ground was frozen but that didn’t stop the hard work or the mumble chatter from these guys. Always enjoy getting out to some of the other AOs and meeting some new PAX along with seeing some of the older crew. Today was a good mix. Hadn’t been to Shawshank in a long time so it was good to get back. Here is what we did to keep warm.
No FNGs, disclaimer, and prayer.
The Thang:
EMOM 10rounds/10min:
5 merkins/5 squats/5 burpees
STACK:
5 burpees
50 yard run
5 burpees
10 jump lunges
50 yard run
5 burpees
10 jump lunges
15 LBCs
50 yard run
5 burpees
10 jump lunges
15 LBCs
20 squats
50 yard run
5 burpees
10 jump lunges
15 LBCs
20 squats
50 Merkins
50 yard run
5 burpees
10 jump lunges
15 LBCs
20 squats
50 Merkins
75 SSH
50 yard run
5 burpees
10 jump lunges
15 LBCs
20 squats
50 Merkins
75 SSH
100-2ct Flutter Kicks
50 yard run
Mosey back to the SF for some Mary:
American Hammer 15 IC
Iron Cross 10 OYO
Heel Touches 15 IC
COT & BOM
Announcements:
- Dam to Dam & P200 training
- Urban Legend, Friday 1/15, Ken Doll Q
Prayer Requests:
- Notebook & No Show
- Lego’s Mom
- Ram Rod Daughter