• When: 01/06/2015
  • QIC: Mayhem
  • The PAX: ShakeNBake, Itchy, Hot Spot, Low Ball, Glory Days, Implant, Peachy, Lego, Dunphy, Nail Pop, Snuffleupagus, JD Daves (FNG - Big Bird), Hash and Rice, Bullpen, Scotch, Sawdust, Slumlord, Ron Dadabo (FNG - Heisenberg), Bearded Lady, Buzzsaw, Knowzit, Elmers, JJ, Muggy Tape, Mayhem

COP > Beast > Jacob’s Ladder > Ark Loader > 6MOM

Disclaimer & Prayer

Conditions: 32 Degrees and Gloomy


25 Men showed up ready to work and YHC was prepared. Mayhem was everywhere at #Shawshank.


The Thang

COP started as soon as AMEN was said – make room where you are standing

SSH x 20 IC

Mountain Climbers x 20 IC


Mosey to the soccer field for THE BEAST (6 reps, 6 stations, 6 exercises)



Jump Squats

Carolina Dry Docks

Jump Lunge

Burpee (#crowdpleaser)


Mosey to the hill for JACOB”S LADDER

Run up the hill – 1 Burpee – run back down

rinse & repeat, increasing 1 rep each trip up until you hit 7


Mosey back to the soccer field for the ARK LOADER

Bear crawl to midfield then sprint to the goal line

Crab walk to midfield then sprint to the goal line

Frog jump to midfield then sprint to the goal line

Duck walk to midfield then sprint to the goal line


Circle up at midfield for 6MOM (it was more like 8 minutes, but who’s counting)

Flutter Kicks x 20 IC

Russian Twists x 20 IC

LBCs x 20 IC

Freddy Mercury x 20 IC

Dying Cockroach x 25 IC

Flutter Kicks x 30 IC



Old Glory traveled through the gloom and stayed with the pax – She was planted at midfield during the beast, ark loader, and 6MOM. She was planted at the top of the hill during Jacob’s Ladder. Even though there were some #LarryBirds, the #mumblechatter was pretty much nonexistent. YHC isn’t sure Muggy Tape has ever been that quiet. One thing is for sure – the pax at #Shawshank are a special group of men and YHC is honored to be a part of them. Thank you for the opportunity to lead you guys today (well, technically speaking, yesterday)


Considering I’m a day late and a dollar short on the #backblast, I have also forgotten the prayer requests and announcements. Feel free to add them in the comments section.

0 thoughts on “COP > Beast > Jacob’s Ladder > Ark Loader > 6MOM”

  1. LOVED SUCKING THAT COLD AIR! Great Q! Big Bird is Snuffleupagus’ roommate. Buzzsaw bestowed that title. Heisenberg is not a chemistry professor or pharmacist but the real deal DEA.

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