• When: 2018-06-19
  • QIC: Hoist
  • The PAX: Marco Polo, Manbun, Taurasi (respect), Doodah, Dunphy, Beastboy, Hash & Rice, Bridesmaid, Coondog, Elmers, Muggytape, Cheers

I’ll hang around as long as you will let me – Shawshank

Thirteen Pax did the harder thang and pushed through some circuit interval training.  Note to self that country western is the flavor at The Shank and little ears can show up at any time.  The playlist will be revised for next time around.

Conditions: 75 degrees and 91% humidity.   A typical South Carolina day in June.

The thang:

Disclaimer and mosey to the block pile.  Everyone grabs a block and goes to the courtyard.

SSH IC x 15
Through the tunnel IC x 15

LBAC IC x 15 forwards.  No backwards.  You cannot see the back of your shoulders in the mirror anyway!


Circuit workout where you have an exercise with a certain amount of reps that need to be completed in a certain time period.  If you cannot complete the reps in the time period then you move on to the next exercise.

Exercise #1 – Block swings (25 reps in 45 seconds)

Exercise #2 – Block merkins (25 reps in 45 seconds)

Exercise #3 – Prisoner jump squats (25 reps in 45 seconds)

Exercise #4 – Curls for the Girls (25 reps in 45 seconds)

Exercise #5 – Block sumo high pulls (12 reps in 45 seconds)

If you complete exercise 5, then you rotate back to exercise 1 and start the rotation again.  Reduce the reps by 2 on the 2nd cycle.  Workout lasts for 36 minutes.

Grab your block and carry it with you back to the block pile.

Mosey back to the flag





Runvergence tomorrow.  Meet at Shawshank at 5:00am to honor Creech.  Show up sleeveless.

Carolina Reaper full and half marathon – July 14

Lego’s pool party this weekend at Vintners Woods.  Saturday 4pm-8pm.  HC with Lego.

Shawshank Convergence on June 30 and then workout with the veterans.

-Prayers for Cheer’s friend’s family who just passed away from cancer.  Jonathan King.

-Piper who has been diagnosed with juvenile diabetes – from Hash & Rice

-Manbun’s daughter, Hannah, who has a back injury that has not been diagnosed.

I am wiped out typing this so I am hopeful the Pax had a good workout.  Every pax did between 1000 & 1200 reps of the above exercises today.  That is a lot of reps for 36 minutes.  Tclaps to all.

This is my third attempt at this workout as I have cycled it through Cat, Hollow, and now Shawshank.  Great group of guys out this morning.  As always, thanks for the push!