• When: 2018-07-10
  • QIC: Chedda
  • The PAX: Man Bun, Buzzsaw (respect), Taurasi (respect), Viper (respect), Coon Dog, FNG-Quack, Elmers, Bridesmaid, Ponzi, Cheers, Chedda


Cranking Tunes at the Shank

I was excited to bring my tabata-tunes workout to the hard-working PAX of Shawshank. Based on their reactions as we progressed through the workout, everybody got better this morning. Here are the details…

WEATHER
71

MOSEY to shelter for COP.

COP
SSH X 15 IC
LBAC (front & back) X 10 IC
TTT X 15 IC
MERKINS X 10 OYO
SQUATS X 15 IC
T-PLANK MERKINS X 10 OYO
IMPERIAL WALKERS X 15 IC
6-ct. BURPEES X 10 OYO

MOSEY to concrete pad near soccer fields and circle up.

TABATA – 8 rounds: 20 seconds of exercise followed by 10 seconds of rest for 4:00 total

ROUND 1 – “Pass the Mic” by the Beastie Boys
Exercises included: Merkins, Carolina Dry Docks, T-Plank Merkins, Burpees (2 rounds of each)

ROUND 2 – “Monkey Wrench” by Foo Fighters
Exercises included: Flutter Kicks (2 rounds), Imperial Walkers (2 rounds), Gas Pumps (2 rounds), Flutter Kicks, Imperial Walkers

ROUND 3 – “Running Down a Dream” by Tom Petty
Exercises included: Squats, Prisoner Squats, Gorilla Squats, Jump Squats (2 rounds of each)

ROUND 4 – “Tom Sawyer” by Rush
Exercises included: Burpees, Burpees, Burpees, Burpees, Burpees, Burpees, Burpees, Burpees

ROUND 5 – “No Rain” by Blind Melon
Exercises included: T Plank Merkins, Flutter Kicks, Prisoner Squats, Burpees (2 rounds of each)

MOSEY back to starting spot

MARY
ROUND 6 – “Jump Around” by House of Pain
Flutter Kicks
American Hammer
Imperial Walkers
T-Plank Merkins
Hillbillies

Because we still had time…
Burpees
Burpees
Burpees

RECOVER

FNG
William Thornburg (35) – moved to Columbia for college (South Carolina) and never left. Married a little over two years with baby on the way. Works for Aflac (Duck?, Quack?). WELCOME Quack!

ANNOUNCEMENTS
* Runvergence 5:30 Wednesday at Dreher High School, 5:00 3rd F opportunity
* Saturday Shawshank bootcamp at 6:00 followed by trip to Veteran’s home for workout at 7:00 led by Coon Dog.
* Carolina Reaper this Saturday – packet pickup ends at 2:00
* Sweet Baby O – first Saturday in August
* Stomp the Swamp – last Saturday in August
* John Flanagan Memorial 10K coming up in November
* Upcoming CSAUP opportunity on 12/1 – more details forthcoming.

PRAYER REQUESTS
* Gump’s family
* Fort Mill PAX – recovery following motorcycle accident
* Buzzsaw – dealing with a leg issue
* JJ – still dealing with back issues
* Our country – turmoil

As always, it’s an honor to stand among and lead these men. I look forward to seeing them all in the gloom soon.