It’s always a good time leading the Shawshank PAX. Knowing that many of the Shank regulars would not be in attendance because they’d be getting their last decent sleep prior to the Blue Ridge relay, I planned for a relatively small crowd. While this workout would’ve worked out if we had more guys, the 8 hearty souls who showed up were more than up for the challenge.
This morning followed two themes – the word BLAST and the number 79.
BLAST is simply an acronym that would help us ensure we had a balanced beatdown.
B – Burpee or Burpee variation
L – Leg exercise of my choosing
A – Ab/Core exercise of my choosing
S – Shoulder exercise of my choosing
T – T-Plank = high plank position with either left or right arm in the air
The number 79 represented that this was the 79th time I had been the Q for an F3 workout. Having recently counted, I was pretty surprised that this number was so high. I wanted to put it into the workout somehow. You’ll see how I did that below.
Here’s how it all went down…
WEATHER
Cool breeze and wet grass
COP
Jog on walking track and circle up at midfield of far upper field for COP.
SSH X 20 IC
TTT X 20 IC
LBAC X 20 IC
OHC X 19 IC
Partner up and line up at the goal line
PARTNER 1 runs to other side and back while
PARTNER 2 completes exercises in order
COMPLETE 79 total reps before starting next exercise
ROUND 1
B – BURPEES X 79
L – SQUATS X 79
A – IW X 79 (4 ct.)
S – MERKINS X 79 IC
T – T-PLANK for the 6
Jog back to shelter and circle up for Round 2
ROUND 2
B – BODY BUILDERS X 20
L – MONKEY HUMPERS X 20
A – FLUTTERKICKS X 20 (4 ct.)
S – CDD X 19 IC
T – T-PLANK MERKINS X 7.9 IC
MARY
AMERICAN HAMMER X 20 IC
HEEL TOUCHES X 20 IC
HILLBILLIES X 20 IC
FLUTTER KICKS X 19 IC
RECOVER
ANNOUNCEMENTS
* Convergence this Saturday at Jumanji for their 3-year anniversary
* John Flanagan Memorial 10k – November 11
PRAYER REQUESTS
* BRR Guys
* Houston and everyone in the path of Hurricane Irma
* Flanagan Family