• When: 2019-12-28
  • QIC: BULLDOG
  • The PAX: Field Goal, Cowbell, Pearl-R, Breaker Breaker-R, Good Hands, Muggy Tape, Gravedigger, Feeny, Soaker, Mercy Rule, Gypsy, Dunphy-R, Drisocket, Kenwood-R, Track Ho, Headgear, Kureg, Notebook, Dominion, She Shed, Honest Abe, Bulldog, Coon Dog


Revisiting the Saturday morning bootcamp……at Shawshank

Who knew there were still Saturday morning bootcamps.  Been a crazy holiday schedule this week.  So, felt like a Saturday morning Q at Shawshank was a great idea.   Weather has been crazy warm and we were approaching the 60s when we got started this morning.  Really appreciate Field Goal and Gypsy helping YHC set up the 20 pain stations this morning.  Here’s a recap of what exercise stations we did.  Hope to bring this one to several AOs in 2020.  So, we will keep the number of exercises a secret.  See you soon, F3LexSC.

Conditions:  upper 50s, some fog and damp conditions on the ground.  But not too bad.

The Thang:

Warm-up:  SSHs x 15 IC, TTT x 15 IC, Hand release Merks x 15 OYO, Overhead Claps x 15 IC

Mosey across bridge and head left to the 20 Pain stations set up near the block pile.

Man Makers with blocks, Block Merks, Decline Merks, Low Plank brick taps, Shoulder Taps

Low Plank, BBSUs w/feet in block, Russian Twists w/bricks, Iron Crosses while static pressing block

Curls with block, Goblet squats with block, Tricep extensions with bricks or block, calf raises with block

Chest Press with block or sandbag, Seated log press, Shoulder press with block

SSHs, Monkey Humpers, Plank Jacks on Block, Mtn Climbers on block

Music provided by Van Halen, GNR The Romantics, Whitesnake, ACDC

Announcements:

New Years Day Convergence

Beech House adding Saturday workout on 1/18

Prayer Requests:

Those travelling for holidays

Great time out there this morning, gentlemen.  Well done.  Strong crowd for coffeeteria at Lizard’s Thicket.

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