There is always some anticipation getting back to the ‘Shank as these dudes are 100% beasts. So, YHC knew he had to bring something with some sustenance to make sure the Shank Pax went home feeling like they worked out. But who knew the mumblechatter from Notebook was going to be what it was. And, anytime in the presence of the legendary Buzzsaw, you better be on your game. So here goes:
Conditions: 67 degrees, a slight breeze, and dodging sprinklers
The Thang:
Grab a few bricks out of YHC’s vehicle (which was quickly named his wife’s vehicle by Notebook) and head to one of the upper soccer fields where we circled up for warm-up:
SSHs x 25 IC, TTTs x 20 IC, Shoulder Taps x 25 IC, LBACs F x 10 IC into OHCs x 25 IC into LBACs B x 10 IC
Grab your bricks and the tunes were turned on. Tunes brought to you by Rage Against the Machine and Audioslave. (Who knew Notebook knew so much about 90s Grunge music)
On your knees, Shoulder press with bricks x 4 into HRM x 1; Shoulder Press with bricks x 8 into HRMs x 2; Shoulder Press with bricks x 12 into HRMs x 3; Shoulder Press with bricks x 16 into HRMs x 4; Shoulder Press with bricks x 20 into HRMs x 5
Leave your bricks and lineup on Goal Line:
100-yard sprints x 2 on the whistle
100-yard sprints x 2 on the whistle
100-yard sprints x 2 on the whistle
100-yard sprints x 2 on the whistle
100-yard sprints x 2 on the whistle
Grab your bricks. Curls x 24 into HRMs x 6; Curls x 28 into HRMs x 7; Curls x 32 into HRMs x 8; Curls x 36 into HRMs x 9; Curls x 40 into HRMs x 10
Drop your bricks and grab some Goal Line
100-yard sprints x 2
100-yard sprints x 2
100-yard sprints x 2
100-yard sprints x 2
100-yard sprints x 2
Grab your bricks. Tricep extensions x 40 into HRMs x 11; Tricep extensions x 44 into HRMs x 12; Tricep extensions x 48 into HRMs x 13; Tricep extensions x 52 into HRMs x 14; Tricep extensions x 56 into HRMs x 15
Drop your bricks. Grab some goal line.
100-yard sprints x 2
100-yard sprints x 2
100-yard sprints x 2
100-yard sprints x 2
100-yard sprints x 2
Back to the shovel flag.
Announcements:
Be at The Reaper tomorrow morning to support Shake & Bake as he tapers for his 100K on Saturday to raise money for MAC’s efforts.
Lego mentioned a 5k on Saturday…but you have to wear pink
Prayer Requests: Moist’s family
Welcome Oswego: he was wearing an Oswego State shirt and the PAX didn’t have much energy to think up a colorful nickname. So, he got Oswego, which the name derives from the Iroquoian Indian word, osh-we-geh, meaning “pouring-out place” (i.e. a river mouth)
I had a blast today dudes! Thank you for having me! look forward to getting back soon. Get well soon, Cheers! We certainly missed you and Dunphy this morning.