Conditions: Wet & Humid 63 Degrees, but no rain
The Thang: It’s always a challenge to Q Shawshank, especially at our offsite location of Mt. Horeb. YHC was ready to try a new WO stolen from F3 Alpha. But were the Pax ready?
Disclaimer/Prayer/Social Distance
Mosey across parking lot to concrete pad by side of building for COP
SSH 51x IC (YHC is 51 YO)
LBAC 10x IC (forward) & 10x IC (backwards) – Keep arms out
Overhead Claps 20x IC – Keep arms out
Windmills 15x IC
Peaples’ Chair on the wall – 60sec
Mosey in back of church to farthest parking lot
Stairway to Heaven: Pax line up on one side of parking lot for series of exercises then run/sprint 200 yards (100yds out and back). Then add more exercises & reps… and run/sprint 200 yards again… and so on.
- Sprint/Run 200 yards (100yds out & back)
- 10x Burpees… then Sprint/Run 200 yards
- 10x Burpees & 25x Merkins… then Sprint/Run 200 yards
- 10x Burpees & 25x Merkins & 50x Lunges(25/25)… then Sprint/Run 200 yards
- 10x Burpees & 25x Merkins & 50x Lunges(25/25) & 100x LBCs… then Sprint/Run 200 yards
- 10x Burpees & 25x Merkins & 50x Lunges(25/25) & 100x LBCs & 150x Squats… then Sprint/Run 200 yards
- 200x SSHs… then Sprint/Run 200 yards
Mosey back to SF
Count / Name-a-rama (10 Pax)
Announcements:
Shawshank ready for her relaunch – Tuesday June 16th
Shawshank Anniversary – Sat. June 20th
Special Announcement: Dr. Lovin’s VQ – May 28th
Prayer Requests:
Lego’s Dad & Mom
Cheers’ friend – Chip Knight & family
Good Hands’ neighbor – suicide
Marriages & Families
Missing Pax from Shawshank