• When: 06/04/15
  • QIC: Ranger
  • The PAX: Buzz Saw, Dunphey, Malfunction Junction, Notebook, Ranger, Ponzi, Half Empty, Knozit, Bing


Shawshank Full Merkin Fest – No Rain

9 Pax post to Shawsank for a workout without the Rain. Too Many Fartsackers anticipcated rain and missed one of the driest days at The Shank. Conditions Were Perfect!!!! All the pax pushed hard and put out maximum effort.

The Thang:

Mosey to Field for COP

SSH x 20 IC
Merkins x 10 IC
TTT x 10 IC
Merkins x 10 IC
Windmill x 10 IC
Merkins x 10 IC
Imperial Walker x 20 IC
Merkins x 10 IC
LBC x 10 IC
Merkins x 10 IC
Iron Cross x 10 IC
Merkins x 10 IC
Squats x 10 IC
Merkins x 10 IC
Russian Twist x 10 IC
Merkins x 10 IC
Dying Cockroach x 10 IC
Merkins x 10 IC
BBSU x 10 IC
Merkins x 10 IC

Mosey to sidewalk for Pain Train

Run to first light 10 Squats, return to start 5 Burpies
Run to first light 10 squats, run to second light 10 merkins, back to first light 10 squats, return to start 5 burpies
Continue to add one light each trip, alternating merkins and squats at each light out and back with 5 burpies at the end
Total of 6 laps

Mosey to field for run

Run 80 yards, 25 mekins, run back 25 LBC
Run 80 yards, 25 squats, run back 25 merkins
Run 80 yards, 25 mekins, run back Iron crosses
Run 80 yards, 25 merkins

COP

LBC x 20 IC
Iron Cross x 20 IC
Boat Canoe 2 minutes

COT

BOM

Remember to keep the big things in life as your priority and dont get caught up on the small things, Family & Faith should be your priorities

 

Sweet Baby O – August 1st

Stomp the Swamp – August

Go Ruck Challenge & Light – July 10 & 11

The Crucible – Marathon Ruck – June 26th

First Friday Fathers – Graveyard, Turning Point, Shawshank at 7:00

F3 Dads camp

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