It’s been a little while since YHC visited the cozy confines of Shawshank. It’s such a beautiful venue with all its swampy wetness. You never leave the Shank dry. It doesn’t matter what time of year you’re there. For that reason, YHC threw on the old swim trunks in attempt to avoid any #swampass issues that may occur. Mission accomplished. Here’s what went down at the Shank.
Weather: Moist, Hot, Humid and 74 degrees
Mosey over the bridge to the back fields and circle up.
SSH x 15 IC
TTT x 15 IC
IW x 15 IC
OH Clap x 10 IC
LBAC x 10 IC Forward and x 10 IC Backwards
Plank Jack x 10 IC
Mountain Climber x 10 IC
Merkins x 10 IC
Mosey to the Block Pile and grab one block then pair up in the corner of the closest field
Survey Mosey around field to identify 4 corners of field
The Thang – Iron Mary’s Corner Strike
Partner 1 runs diagonally across field to opposite corner then…
Backpedal down goal line to corner then…
Run diagonally across field to opposite corner then….
Backpedal down goal line to the corner where you started.
While partner 1 is running partner 2 is performing block Merkins until partner 1 returns. Partner 1 then takes over performing Merkins while partner 1 runs the route. Total Merkins to be completed = 100
Move to Corner 2 – Block lunge down sideline to corner 2
Repeat with Block swings x 100 at corner 2
Repeat with Curls x 100 at corner 3
Repeat with OH Press x 100 at corner 4
Recover with Plank-O-Rama
Complete BBSU x 50 OYO
Jailbreak to shed
Step Ups x 25 Each Leg OYO
Incline Merkins x 25 OYO
Decline Merkins x 25 OYO
Return to Shovel Flag for COT & BOM
Announcements: Iron Pax signups, Stomp the Swamp and Jailbreak 5K on August 24th.
Prayer Requsts: Dunphey’s Mom, Maggie, and others
Moleskin: Great work this morning men! It’s always a pleasure to lead the men of Shawshank and I look forward to coming back again soon. Thanks for your hard work this morning!