• When: 2022-07-19
  • QIC: Kenwood
  • The PAX: Hash and Rice, Cramps, Dunphy (R), Soaker, Revere, Brick, Cheers, Coon Dog, Gravedigger, Kenwood (R).


Kenwood’s #7 over at Shawshank

YHC grabbed the Q over at Shawshank without even realizing it would be my 7th year Q.  I actually started at Snakepit, then went to Shawshank, then ended up at The Hollow.  So an anniversary Q at Shank made as much sense as any.

4 met for StrideLite

Weather was muggy, of course

10 for Bootcamp this morning, 1 minute warning, intro, disclaimer, prayer, mosey across the bridge

We circled up for 7 rounds of 7 reps to warmup

  • 7x SSHs IC
  • 7x IWs IC
  • 7x High Knees IC
  • 7x Butt Kicks IC
  • 7x Hands down, hands up (I’m sure there’s a name somewhere) IC
  • 7x Michael Phelps IC
  • Imaginary 7x TTTs IC for Cheers (I think we missed the 7th round of 7)

Anyways mosey to grab a block and meet in the field.  ZZ Top was the entertainment for the day,  The routine was 12 Squares.  Between each round we took a second to let a PAX tell about his F3 name and first post.  As we ran out of time, the final round were quantity 2 each.

  • Round 1 was 12 reps.
  • Round 2 was 12 reps, 11 reps.
  • Round 3 was 12, 11, 10.
  • Round 12 was 12, 11, …, 1.

Of these exercises (total reps shown on the right).

Round Reps Exercise   Total Reps
1-12 12 Block OHPs   144
2-12 11 Block Squats   121
3-12 10 Block CFTGs   100
4-12 9 Feet In Block BBSUs   81
5-12 8 Up ‘n Over Block Merkins   64
6-12 7 Toilet Seat Squats   49
7-12 6 Block Lunges   36
8-12 5 Block Jump Burpees   25
9-12 4 Elf on the Shelf   16
10-12 3 Incline Diamond Merkins   9
11-12 2 Minutes of 6″   4
12 1 Cusack Carry to Blockpile   1
         
    total reps >>>   650

We returned the blocks and made our way back to the shovelflag.

Announcements:

  • This weekend, pool party, Vintner’s Wood, bring $5.
  • Jailbreak AO workouts
  • Pickleball AO workouts
  • 7/30 – Newberry Spartan
  • 8/19-20 – Dad’s Camp
  • 8/20 – Stomp the Swamp
  • 8/20 – Jailbreak Challenge

Prayers:

  • Mitch
  • Gravedigger’s parents (recovering from Covid)
  • Cheers and Brick’s neighbor – house got flooded in yesterday’s rain (in the middle of a roof repair)

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