• When: 2019-08-13
  • QIC: Cheers
  • The PAX: Bing, Dunphy, Coon Dog, 5 Play, Ponzi, Nick, Knowzit, Beaver Pelt, Cowbell, Soaker, Buzz Saw, Cheers

Hot time, Summer in the Shank

Yeah, today was hot. YHC has never been part of a water break outside of football camp/practice, but it was necessary today. We had 12 strong PAX finish the ridiculousness in style that only the men of Shawshank can, with lots of mumblechatter, but more importantly, with a “get the job done” kind of attitude. These guys never fail to impress YHC. It’s what keep him coming back for more every week. Here’s how it went down today.

Conditions: Partly cloudy, 80 degrees, no wind, high suck factor


The Thang:

Mosey to Sideline of main soccer field:

Bear crawl to first big light pole:
Carolina Dry Docks x 10
BC to 2nd light pole
CDD x 10
BC to 3rd light pole
CDD x 10
Run to sidewalk

Mosey to lower field
Half of group runs to tree line and back; LBC x 25 at tree line
Other half of group does Dips the entire time
Switch places, rinse and repeat

Mosey to middle, upper field:
Lunges to first light pole, squats x 10
Rinse and repeat to each light pole until you reach the fence

Mosey to pull up shed, grab a bench

-Incline merkins x 20
-Decline merkins x 20
-Pull ups x 5

Rinse and repeat x 1

Mosey back to Shank shed and grab a bench
Calf raises x 30
Step ups x 10 each leg

Rinse and repeat x 1

-Six inches x 1 minute
-Hip thrusters x 20
-Flutter kicks x 42 IC (to keep the PAX honest)
-LBC x 100
-Ponzi Donkey kicks (you had to be there) x 10 each leg
-Hello Dollies x 20 IC (suggested by Coon Dog)

– 8/24 Jailbreak 5k
– 8/24 Stomp the Swamp
– 9/7-9/8 BRR

– Continued prayers for Maggie
– Dunphy’s mom and his dad who has been her caregiver
– Cousin of Nick’s M, Heather, battling cancer
– Friend of Coon Dog’s whose grandparents were involved in a bad car accident
– Injured PAX