On the first “cool” morning in some time, it was nice to be at the Shank with a portion of regular cast of characters. Seven of the “normal” PAX were “on assignment” helping Elmers move. That’s some serious #HIM work and something we’re all proud to be associated with. TClaps to those guys but also the eight others who stayed behind for the workout. Without them it would’ve been pretty lonely.
The nine in attendance headed out, and while we avoided the spray of the early morning sprinklers, we definitely had more than our fair share of long, wet grass mixed with mounds of clippings. Seasonal allergy alert status: HIGH. Here’s how it all went down…
WEATHER
low 60s and coooooool
COP
MOSEY to top of hill and back and circle up on walking path for COP
SSH X 15 IC
TTT X 15 IC
IMPERIAL WALKERS X 15 IC
SQUATS X 15 IC
MERKINS X 15 IC
BURPEE (6-ct.) X 15 IC
THE BEATDOWN
Mosey to block pile, grab a block and head to upper field. Drop block and face the woods.
ROUND 1
RUN to far side: MERKINS X 15 OYO
RUN to starting spot: BLOCK CURLS X 15 OYO
RUN to far side: IMPERIAL WALKERS X 15 OYO
RUN to starting spot: BLOCK CURLS X 15 OYO
RUN to far side: JUMP SQUATS X 15 OYO
RUN to starting spot: BLOCK CURLS X 15 OYO
RUN to far side: BURPEES X 15 OYO
RUN to starting spot: BLOCK CURLS X 15 OYO
PLANK for the six
ROUND 2
RUN to far side: SHOULDER TAPS X 10 OYO
RUN to starting spot: BLOCK PRESS/TRICEP EXT. X 10 OYO
RUN to far side: HILLBILLIES X 10 OYO
RUN to starting spot: BLOCK PRESS/TRICEP EXT. X 10 OYO
RUN to far side: MONKEY HUMPERS X 10 OYO
RUN to starting spot: BLOCK PRESS/TRICEP EXT. X 10 OYO
RUN to far side: BURPEES X 10 OYO
RUN to starting spot: BLOCK PRESS/TRICEP EXT. X 10 OYO
Blocks up when finished and meet at the bridge
Mosey back to shelter for MARY
MARY
* As Cheech was know by many as a man of faith, our Mary exercises will honor that.
FLUTTER KICKS X 15 IC
AMERICAN HAMMERS X 15 IC
IMPERIAL WALKERS X 15 IC
T-PLANKS X 10 IC (each arm)
HILLBILLIES X 15 IC
BURPEE (6-ct.) X 1 IC
RECOVER
ANNOUNCEMENTS
* Sweet Baby O 5K – August 5
* Stomp the Swamp 5K – August 26
PRAYER REQUESTS
* Flanagan family
* Becca Laird
* MJ’s uncle Frank – fighting needs hospice care, Pray for Aunt as well in dealing with all of this
* Families of workers at Nuclear Plant across the Midlands following the recent shutdown
As always, I consider it an honor to stand among and lead the PAX of the Shank. I look forward to seeing them in the gloom soon.
– Chedda