• When: 06/09/15
  • QIC: Fracture
  • The PAX: Mayhem, Half Empty, Genie, koon Dog, Buzz Saw, Ponzi, Field Goal, Knozit, Elmers, Hot Spot

Shank gets a mixed bag of pain

YHC enjoyed his second trip to the shank, the last time large crowds slowed down the fast pace YHC likes to keep.  This trip it was a good group of pax ready to accept a good beatdown.

Conditions: Warm with a little Rain

Disclaimer/Prayer- Mosey around the parking lot high knees butt kicks, mosey to soccer field

Line up (wait not circle up shananagains!)

  • SSH x20 sprint 25 yds and back
  • TTT x20 sprint 25 yds and back
  • IW x20 sprint 25 yds and back
  • Squats x20 sprint 25 yds and back
  • Burpees x10 sprint 25 yds and back

Mosey to Hill

  • Bearcrawl up and down
  • Crabwalk up and down
  • Backward Merkins up mosey down
  • Broad jump burps up mosey down
  • 5 hill repeats burpees increasing 1 to 5

Mosey to Wall- Grab Ruck Plates

wall sits with plate holds while two pax did BBSU with 30lb plate x10, rotate till all pax get a turn

Mosey back to Soccer Field- 300 yd shuttle x2

Run to 25yd marker and back x6, recover 1 min and repeat

Mosey back to flag do plate rotations until time

Great work by all the Pax, we got a lot of work done in a short period of time.

Devo- No pain No gain

verse- Dear Brothers and Sisters, when troubles come your way, consider it an opportunity for great joy.  For you know that when your faith is tested, your endurance has a chance to grow. James 1:2-3

Just like our work outs you don’t get better from doing the easy thing. You get better the more suck you endure.  When you have pain in your life, it reminds of a deeper need, which is a need for God. He will teach you more lessons in those valleys, than you would ever learn on the mountain tops.

Take away- we learn a lot about ourselves when we are in pain and tested, use your brothers for support and strength.  You will be surprised how many men that stand by you every morning has dealt with the same struggles.


Saturday converge at Shank from Color Vibe at River Bluff, need a Q for 2.0 workout contact Field Goal

Color Vibe this weekend Sweet Baby O and Stomp the swamp coming up

Crucible looking for more Pax


Grisham Family-Prayers for strength


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