• When: 2020-05-19
  • QIC: Knozit
  • The PAX: Lego, Cheers, Lizard Man, Dr. Lovin(R), Tadpole, Freestyle, Gills, Soaker, Coon Dog, Knozit(R)


Shawshank Climbs The Stairway to Heaven

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

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