Temp: 27 degrees Clear Sky
No New Guys
Disclaimer
21 Pax woke up to a balmy 27 degrees, ready to work the Sands of Shawshank. Sorry boys no Frisbee fun today! No tanning lotion or beach babes either, just the smell of sweat mixed with frozen sand from your brother pax. The mumble chatter involved getting sand in stranges places and not eating the tootsie rolls you find. The pax worked hard through the lunges, bear crawls, and crab crawls in the sandbox. The volleyball burpees block workout pushed the pax and the pax got it done. Meatball mentioned he would petition for YHC banned from the sand box for future workouts. Scooper said he wanted to work on his tan and work out until sunrise. The Scooper and Meatball mumble chatter continued with them sharing their warmed sand for flutter kicks and Russian Twists. Since February was the month of bromance, the pax ended the work out with an extended Tunnel of Love. The pax speed crawled through that tunnel like sea turtles heading for the ocean (or like an escape tunnel from this crazy sand workout). YHC hoped he created some lasting memories (or nightmares) at Shawshank Beach. Good Job Men!
- Side Straddle Hops x 20 IC
- Through the Tunnel x 20 IC
- Wind Mills x 20 IC
- Imperial Walkers – x 20 IC
- Mountain Climbers X 20 IC
- Squats X 20 IC
- Starting at court 1 sideline, Lunge to other side. Bear crawl back
- Side Squat Shuffle, Crab Crawl back.
(PLANK at ends, wait for six then continue)
- Left Service Line Merkin Jacks 10 X OYO
- Go to net, burpee and block jump, under the net, burpee block jump.
- Right Service Line Big Boy Sit Ups 10 X OYO
- Rinse & Repeat, LESS 1.
- Diamond Hops/Clockwise & Counter Clockwise X20 IC
- Ice Skater Hops X 20 IC
- Flutter Kicks x 20 IC
- Russian Twist X 20 IC
- Feb. 7: Convergence at SnakePit, 7am. Go Run 5k at 9am.
- Feb. 14 Make My Day – Harbison 5k & 10K
- February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 bootcamp. Another DoubleDown opportunity. Register here: www.lrah.org
- March 7: One Year Anniversary Convergence at Graveyard. While New goal: 175 pax!
- April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. Register from F3 PREBLAST
- May 1: GORUCK Custom Light.
- July 10: GORUCK Columbia Challenge