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)