Conditions: 32 degrees and clear
Disclaimer and Prayer
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***Follow Me for COP***
- Side Straddle Hops x 20 IC
- Little Baby Arm Circles (Forward) x 10 IC
- Little Baby Arm Circles (Backward) x 10 IC
- Merkins x 10 IC
- Through the Tunnel x 20 IC
- Wind Mills x 20 IC
- Imperial Walkers x 30 IC
(Total Merkins = 20)
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***Follow Me to Concrete Block Pile***
- Line up on sideline of big soccer field.
- Incline merkins on block x 20 OYO
- Overhead carry to 18 yard line.
- Block squats x 20 OYO
- Overhead carry to 6 yard line.
- Decline merkins on block x 20 OYO
- Overhead carry to opposite 6 yard line
- Block squats x 20 OYO
- Overhead carry to opposite 18 yard line.
- Incline merkins x 20 OYO
- Overhead carry to opposite sideline.
- Box squats x 20 OYO
***RINSE AND REPEAT BACK TO ORIGINAL SIDELINE***
- Overhead carry blocks back to block pile and deposit.
(Total Merkins = 120)
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***Follow Me to Tractor Tire Pile***
- Each pax grabs their own tire and lines up on sideline.
- Solo tire flip to opposite sideline.
- Once finished, mosey back to assist Bearded Lady with what ended up being the heaviest tire at the AO. No, seriously… this thing is ridiculous. Tclaps to BL for moving this thing halfway across the field.
- Tire roll back to original sideline and deposit tires in tire pile.
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***Follow Me to Brick Pile***
- Each pax grab 2 bricks and follow me!
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***Dufresne’s Loop**
- Start on “grassy side” of boardwalk.
- Curls for the girls x 25 OYO
- Run to “concrete side” of boardwalk.
- Merkins x 25 OYO
- Run to end of sidewalk at the turn.
- Big Boy Situps x 25 OYO
- Run back to start point.
- RINSE AND REPEAT for Lap #2.
- Total of a ½ mile run, 50 CFTG’s, 50 Merkins and 50 BBSU’s.
- Curls for the girls OYO as you slow-mosey back to brick pile to deposit bricks. (Roughly 75-80 CFTG’s)
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***Follow Me to Shelter***
- Merkins x 3 minutes AMRAP.
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***COT and BOM***
***Moleskin***
Another fantastic morning at Shawshank. Something about the views of that frozen tundra that gets me. Strong work by the pax today. Excellent 2nd F with the small group. ***PSA*** The large tire with the red insignia (BP maybe???) is not something you want to flip by yourself. That thing is ridiculous.
***Announcements***
- New Year’s Day Convergence is Thursday, 1/1/15 at Graveyard. Preblast here: http://f3nation.com/2014/12/22/new-years-day-convergence-bring-a-buddy/
- GoRun is Saturday 2/7/15 at WKHS. A convergence at SnakePit is likely. http://www.thegorun.org/
- Lexington Race Against Hunger is Saturday 2/28/15.<a href=”http://lexrah.org/d/LexingtonsRaceAgainstHunger.aspx“>
***Prayers***
- Safe travels for the pax headed home from North Augusta.
- All of our brothers on the mend at Boneyard… or at home.
- Gubmint Cheez. Looking for employment (hence the nickname). Hopefully Ken Doll is in touch and offering assistance as needed.
- Walker and the Phillips family (NailPop)
- Lots of folks struggling this time of year. Keep them in your prayers and do your part to help them out if you’re able.