• When: 5/28/2015
  • QIC: BULLDOG
  • The PAX: Ken Doll, Good Hands, Mayhem, Thumbs Up, Whisper, Weezie, Netflix, Weekend Special, Knowzit, Peachy, Buzzsaw, Elmers, Bing, Body Pump, Coon Dog, Watson, Hot Spot, Barney (FNG), Bulldog


How about some shoulder work…..and a Shake Weight appearance all in one Q?

A balmy 70 degree morning and YHC’s first trip to Shawshank in over a year.  Always look forward to seeing the ‘Shank Pax.  Especially, when presented with an opportunity to incorporate a Shake Weight in the Q.  And, who knew there were all these rules over at the ‘Shank?  I appreciate Buzzsaw for pointing out where we are to circle up, and when we are supposed to bear crawl, and that we are supposed to work out more than one part of the body during a Q……excellent dude to have along for the ride.

Disclaimer

1 FNG (who showed up in a Purple Plumber van)

The Thang

Warm-up:  Yes, a shake weight was passed around as an alternate exercise option during warm-ups.  Best comment….”Has this thing been cleaned?” (Ken Doll)

25 x SSHs IC

25 x TTT IC

25 x Windmills IC

25 x Flutter Kicks IC

25 x Little Baby Arm Circles IC forwards, 25 Little Baby Arm Circles IC reverse

50 x step ups on the picnic table benches, alternating legs

50 x Overhead Claps IC

mosey to soccer field across bridge

Count off into 3s for team log flip to other side of field and up hill, then back to starting point.  QIC’s team lost the first round and had to alternate farmer’s carry of cinder block while flipping log back.

Bricks were arranged in pairs along with one solo Cinder block all in a tight knit circle.

1 x Merken on bricks/block (down/up on YHC’s call), 4 x shoulder presses (up/down on YHC’s call) with bricks/block and rotate to your right

2 x Merkens on bricks/block, 8 x shoulder presses with bricks/block and rotate to your right

3 x Merkens on bricks/block, 12 x shoulder presses with bricks/block and rotate to your right

4 x Merkens on bricks/block, 16 x shoulder presses with bricks/block and rotate to your right

rotating to your right, someone was eventually having to use the heaviest cinder block ever for one rotation of exercises….no fun

5 x Merkens on bricks/block, 20 x shoulder presses with bricks/block and rotate to your right

6 x Merkens on bricks/block, 24 x shoulder presses with bricks/block and rotate to your right

7 x Merkens on bricks/block, 28 x shoulder presses with bricks/block and rotate to your right

8 x Merkens on bricks/block, 32 x shoulder presses with bricks/block and call it a day for this exercise.

 

One more team log flip down the field and back….then mosey to bridge.  Per Buzzsaw, we had to bear crawl back across the bridge.  “I hate bear crawls!” (Weezie)  shoulders were falling off torsos at this point.  Circle back up for cool down under the picnic table shelter…..

25 x calf raises on your own, plank when finished

25 x Flutter Kicks IC

25 x BBSUs on your own, plank when finished

15 x incline Merkens on picnic table benches on your own, then 15 x decline Merkens on picnic table benches on your own.  Plank when finished on the bench….right leg up for 15 seconds, then back to center, then leg left up for 15 seconds

25 x IWs IC

Finish with 50 x alternating step ups on picnic table benches

Announcements

Stomp The Swamp, Lexington Half Marathon, Sweet Baby O 5k, Some Go Ruck thing in July, find a launch and volunteer/participate…Pay It Forward (it is a blast)

Thumbs Up, Bulldog, Good Hands, and Knowzit discussed an F3 Lex SC business directory.  Ken Doll, we should launch this via Twitter or Facebook or whatever means you may approve.

Prayer Requests

Walker and family, young child named Wyatt dealing with tumors

 

A lot of fun today at The ‘Shank.  Go visit these guys.  They will challenge you to get better when on the Q.

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