9 PAX posted for a Saturday workout at Shawshank. Below is a detailed account of what happened:
Conditions: 66 deg F and muggy
FNGs, Disclaimer, Prayer
The Thang:
Mosey to the small field on top of the hill and circle up.
COP:
– SSH X 15, IC
– TTT X 15, IC
– LBAC Forward X 15, IC
– LBAC Backerds X 15, IC
Line up on the goal line:
– One legged hop to opposite goal line. Switch legs, one legged hop back.
– Karaoke, down and back.
– Bunny hop, down and back.
Mosey to the shelter area.
Merlot Mile:
– Mosey the outside sidewalk around Shawshank, performing a burpee at each light pole, 52 burpees total.
Partner up. Partner 1 performs and exercise while partner two runs a lap around the parking lot. Flap jack until the total number of reps has been completed.
Round 1:
– 300 Flutter Kicks
Round 2:
– 150 squats
Round 3:
– 500 calf raises
Find a spot on the wall in the shelter.
– Partner 1: Lunge from one side of shelter to the other.
– Partner 2: People’s chair
– Partner 1: Squat shuffle from one side of shelter to the other.
– Partner 2: Balls to the Wall
3-6-9:
– Circle up and on your 6
– 1st PAX starts rep count, followed by the PAX to his left
– Do not say any number containing 3, 6, or 9.
– If any PAX says a number containing 3, 6, 9, he must enter the center of the circle and perform Burpees until another PAX messes up.
– Continue until 100 reps are completed or until the whole thing falls apart.
– Round 1: LBC’s
– Round 2: Flutter Kicks
– Round 3: Merkins
*** Note: this was a complete disaster, but good for some laughs. ***
Recover!
COT
Count-o-rama, Name-o-rama
Announcements:
– SAFE Lexington 24/7 Safety Run ends Sunday 5/18 at 5:00 pm. Please come out and support any time between now and Sunday afternoon.
– Jauntlet (running AO version of The Gauntlet) starts on 5/20/19 at The Bounty
– Shawshank 5 year anniversary WO: 5/28/19 at 5:30 am
Prayer Requests:
– Half Empty
– Brainiac
BOM, Prayer