• When: 2020-01-21
  • QIC: Dunphy
  • The PAX: Coon Dog, Soaker, Cheers, Lego, Dunphy


Dunphy Shank Laps

Shawshank 1-21-20

Conditions: Very, Very Cold. 31degrees dry

FNG
Disclaimer
Prayer

THE THANG

SSH 15 IC
Imperial Walker 15 IC
TTT 15 IC
LBAC 10 Forward 10 Backwards

Dunphy
Half Burpee Mile – 6 Light Poles – half burpee (1) at light pole, Full Burpee (2)
1st pole 1x half burpee
2nd pole 2x half burpee
3rd pole 3x half burpee
Rinse and Repeat to corner.

Corner 1 : Plank Jacks 15X OYO
Mosey to next corner.
Corner 2: Hydraulics 15X OYO

Bear Crawl to Next Corner (Round 1), Lunge ( Round 2-4)

Corner 3: Squat Jumps 15X OYO
Mosey to Starting Corner. Rinse and Repeat. 2-3 Rounds, LESS 1 rep. Burpees remain the same.

Mary
Side Plank IC 10X, switch sides. Side Dip Planks
Leg Raises 15X
American Hammer 15 IC
Yoga Stretches
Count
Name-o-Rama

Prayers:
Lego M’s broken foot.
Rafts M, cancer treatment
F3 pax – reach out.

Announcements:
F3 Lexington 6 year Anniversary

5 Pax did the harder thing and posted for a frigid workout with YHC. 2 Pax for stridelite. YHC had a good expectation of a light crowd this morning due to coldness. I don’t think Cheers owns a pair of sweat pants or meggings. Maybe he’s just a bald Yeti. Thankful for these men to help me be accountable especially during these fartsack prone mornings. It was a simple workout to keep the pax moving for 45 minutes. I included some Lexington Fit Club Yoga moves in the end since no sand or man touching happened. That was the only weird thing of the workout this morning. Good work men! The wenkie was meh but the fellowship was top notch!

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