Written last week; posted on Nov 7, 2018:
The Shank was hopping today with some Slammer action. This will be YHC’s second to last Slammer during the AOQ administration, so why not modify it a little bit. The last time we did this, everyone seemed okay with it, but Ken Doll wasn’t here to witness it. He wasn’t really here this time either as he mall walked the entire 45 minutes, but that’s for another discussion. See below on what we did. Great work men.
Conditions: low 60’s, clear skies
-Start at picnic tables and conduct 21 dips.
-Instead Bear crawls across the bridge, the PAX lunged across it and do 21 BBSU on the other side.
-Run to far “second” bridge and perform 21 Merkins.
-Bear crawl across the bridge to the stairs and get 21 squats in.
-Grab a stair and do 21 calf raises.
-Run back to picnic shelter and do it all over again, except add 1 to each rep.
-Rinse and repeat until time is called.
Need mentors. Ask Ken Doll for details
Shank tshirt preorder: https://f3.mudgear.com/collections/sc-lexington/products/f3-shawshank-presell
11/10: The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
If you’re not running, we could use some volunteers
11/16: New Friday bootcamp launch. Preblast: https://www.f3midlands.com/lexington-sc/preblast-friday-bootcamp-is-coming
12/14: Christmas Party. Preblast: https://www.f3midlands.com/other/5th-annual-f3fia-lexington-christmas-party