YHC has been a traveling man this summer with the goal of visiting as many AO’s with the Nantourage and on my own as possible ( so far 15 different AO’s since July 1st) without getting voted off the Island of CRYPT. This weeks traveling Q opportunity was with the Shawshank Pax, where YHC brought his traveling MARSOC workout along with a few new twists.
1 minute warning, check for FNG’s, Intro., Disclaimer, BOM.
We immediately began with a Double Dead Indian Run, with the 2 pax at the end dropping for 3 Burpees before running to the front, around the large field in front of the AO. Since the Shawshank pax doesn’t mind warming up (unlike the Tomahawk Pax) we stopped every couple hundred yards for SSH IC x20,TTT x 19 IC and SSH x 20 IC. . After a lap around we began our workout.
Station 1: 30- Merkins, 30- Air Squats, 30- LBC’s, (after each set run to the lighted cone in the middle of the field, roughly 100 yards away) 10- Burpees and plank for the 6. Sprint to Station 2.
Station 2: 30- 4ct. Windmills, 30- Merkins, 30- 4 ct. Mountian Climbers, Run to middle and back after each set, 10- Burpees and plank for the 6. Sprint to Station 3.
Station 3: 30- 4 ct. Flutter Kicks, 30- Merkins, 30- Star Jumps ( every Pax that has completed the MARSOC has thoroughly enjoyed the Star Jumps), Run to the middle and back after each set, 10- Burpees and plank for the 6. Sprint to Station 4.
Station 4: 30- Supermans ( another crowd pleaser), 30- Merkins, 30- 4 ct. Lunges, 30- Hello Dollies, Run to the middle and back after each set, 10- Burpees and plank for the 6.
Jailbreak to the flag. COT, Count-a-rama, Name-a-rama,
Announcements: Jailbreak 5K is this weekend, Next weekend is the Stomp the Swamp 5k and a double down opportunity at either Boneyard or Cryptonite.
There will be no AO’s open Monday on Lexington District 1 property (Stomp and VIPER).
Prayer requests: Coon Dog’s wife is being induced this evening. Prayers are requested for a safe and healthy delivery. Terazi’s wife’s reports came back with good news, the Flannigan family, and those for whom we don’t know to pray.
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