• When: 3/19/15
  • QIC: Knozit
  • The PAX: Slum Lord, Dorie, Finkle, Hot Spot, Field Goal, GED, Optimus, Dunphy, Half Empty, Bing, Elmers, Notebook, Hash and Rice, Homer, Saw Dust, Fat Tire, FNG-Monkey Wrench, FNG-Beaker, Knozit

Knozit Beatdown at The Shank

**Written by Knozit**

19 pax, including 2 FNGs (Monkey Wrench & Beaker). Another great morning at Shawshank. YHC wanted to provide the pax with a “Ground & Pound Special”. YHC left Shawshank smoked and hope the pax did too.

Conditions: 57 Degrees under “Gloomy” skies. Rain did not come in time.

Disclaimer and Prayer

The Thang:
Line up single file for a little applesauce (Indian Run) to top soccer fields.

LBAC x 20 IC
Merkins x 10 IC
SSH x 20 IC
Derkins x 10 IC
TTT x 20 IC
Release Merkins x 10 IC
Imperial Squat Walkers x 20 (Imperial walkers with a squat before each leg raise) IC – YHC did not plan a better cadence and had to ask pax what number we were at – not practice cadence for any modified exercise
Carolina Dry Docks x 10 IC

Mosey to next lower soccer field, line up pax on end line
(Pax appreciated Glow Stick runway lights YHC set up for prep)

All Pax Bear Crawl to 1st Glow Stick (25 yds)… Crab Walk to 2nd Glow Stick… Reverse Bear Crawl (Crowd Pleaser) to 3rd Glow Stick… Plank Walk to end line.
Rinse and Repeat back to original starting line – Great job by early finishers go help support other pax
Line up on line- count off by 1-4 to form 4 teams

Mosey to lower soccer fields and line with each team on end line

Tire Suicides – 4 tractor tires are set up at other end of soccer field
Each team sends 1 pax (sprint) to designated tire… each pax flips their tire 3 flips back towards the other pax.. and sprints back.
Next pax on each team then sprints and repeats another 3 flips and returns.
This is done until the tire crosses the end line.
All other pax are exercising: Flutter Kicks… then Squats… then BBS… Mountain Climbers, LBCs

YHC added incentive: All losing pax: 20 Burpees OYO

Extra Credit: Each team lines up behind tire… team flips tires to halfway point of field rotating while other team members Lung until their turn to flip.
Put tires up and mosey back to pavilion


Moleskin: Outstanding work by the Pax. Great to have FNGs, but the pax at Shawshank always makes newcomers welcome and always encourage each other. That’s why I love the Shank. Can’t wait for sprinkler season!

 April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl.
Prayer Requests: Prayers for the F3 Brothers running the P200; Notebook’s friend who unborn baby died, but will be delivering this week

Lexington shirt preorders:

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