21 Pax fight off the fartsack blues and post to Shawshank for an old school/new school beatdown ♥Shawshank♥ YHC didn’t get a definite count but I believe 10 posted early for Stridelite ♥Shawshank♥ Due to the barrage of haters that felt like YHC’s last backblast from Shawshank contained a little too much adoration for this AO, YHC will refrain from once again singing praises ♥Shawshank♥ On the old school side YHC brought some tributes from the great QICs that haunted my past and made me better ♥Shawshank♥ And on the new school side YHC brought a plethora of new exercises from the swirling snakes in YHC’s head ♥Shawshank♥ On a sidenote, I should submit some of these to the lexicon ♥Shawshank♥
♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥
The Weather – 65 with a curtain of moisture ♥Shawshank♥
♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥
COP – All IC ♥Shawshank♥
Side straddle hop x 20
Thru the tunnel x 20
Denise Austin walker’s x 30 (Imperial Walkers with an aerobics like bounce)
Windmill x 20
Wacky Jacks x 20
Lil baby arm circles x 10 each way
Merkins x 20
Copperhead Squats x 20
Mosey to next field for some new school betterment ♥Shawshank♥
Bulgarian ball busters x 15 each leg OYO (reverse lunge into a knee up)
Heels to heaven burpees x 20 OYO (Squat-roll backwards-heels in the air-back up to feet-jump)
Macarana Merkins x 20 5-ct IC (Merkins with shoulder taps)
Mosey to another field for a little old school set ♥Shawshank♥
Flapjacks x 10 OYO – (3 BBSUs and 1 burpee) Telepathically inserted into the Weinkie by Nikita
Dirty Dog x 15 each leg IC – Pebbles style
Mule kick x 15 each leg IC
Dirty dog mule kick x 15 each leg IC
Mosey to another field for some old school gassers ♥Shawshank♥
Lineup on Midfield
Sprint to other side
Big boy situps x 10
Sprint back
BBSU x 9…repeato….until 1
Sprint back then go back and pick up someone on the other side and run back with them.
Bear crawl to goal line and back
Mosey to other side of field to finish with a new school twist ♥Shawshank♥
Plank-o-rama-momma – All IC
Hydraulics x 20
Russian twist x 30
Peter parker x 20
Lil baby crunches x 20
Parker Peter x 20
Flutter kicks x 20 5-slomo
No rest into 6″ x 3
COT
BOM – Led by Nailpop
♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥
Moleskin:
- ♥Shawshank♥ T-Claps to the Pax for the hard work and for involuntarily being the guinea pigs for new exercises.
- ♥Shawshank♥ T-Claps to the Strideliters. Always good running with you gentlemen.
- ♥Shawshank♥ Note to self: heels to heaven burpees are an excellent way to introduce a dry shirt to the wet grass first thing in the morning. #WellThatsAFineHowDoYouDo
- ♥Shawshank♥ T-claps to Nailpop for leading the BOM. Powerful words brother!
- ♥Shawshank♥ Keep Dunphy and his family in your prayers as they now have 2 family members that are dealing with medical issues.
- ♥Shawshank♥ Keep the family of the young lady who passed after completing the half marathon last weekend. It is also a good reminder to get a checkup if you haven’t had one recently.
- ♥Shawshank♥ FNG name chain ->likes hunting and fishing->Coon Dog
♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥
Announcements:
- ♥Shawshank♥ Quarry Crusher run and Fire Truck Pull this Saturday.
♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥♥Shawshank♥