• When: 2019-01-15
  • QIC: Knozit
  • The PAX: Tarjay, Lego, Coon Dawg, Beaver Pelt, Doodah, Megellan. Dr. Lovin, Buzzsaw(R), Soaker, Taurasi(R), Ponzi, Dunphy, Knozit


Shawshank Goes to work at the Fields of Dreams!

Lexington, SC / By / January 15, 2019 /

Conditions:  42 Degrees, but no rain

The Thang:  YHC loves to lead the men of Shank.  Very uplifting to see so many Pax helping and encouraging each other… even before the workout.  While YHC was scouting the AO for good pain stations… I could see 4x Pax sitting at The Rock(Accountability group) in great discussion making each other better men.  Then there was the 2x “StrideLite” runners coming back in after a pre-workout warmup … running shoulder to shoulder.  Men striving to get better!

Disclaimer/Prayer

Mosey to upper field for COP

SSH IC  50x

Overhead Clap IC 25x

Windmill IC 20x

Burpee – Merkin Ladder:  On YHC’s call.  All Pax go down for 1x Burpee with 1x Merkin.   Then repeat with 2x Merkins… then with 3x Merkins all the way up to 10x Merkins.  Then go down in Merkins until 1x.   (Total:  100 Merkins; 19 Burpees)

Fields of Dreams:  All Pax line up on sidelines of field facing all the complex.

  1. Lunge across field #1  (mosey to sideline of next field)
  2. Broad Jump across field #2  (mosey to sideline of next field)
  3. Lunge across field #3  (mosey to sideline of next field)

All Pax line up on goal line of large soccer field.  All Pax cross the length of the soccer field by using 3x exercises:  Bear Crawl… then Crab Walk… then Lunge.  YHC allowed Pax to pick the order of the exercise, but they must use all 3.  Plank when across.

Rinse & Repeat back across field.

Rinse & Repeat a 3rd time across field, but must go backwards (Crawl Bear, Crab Walk feet first & Lunge backwards.  Plank when complete

Mosey to far end of fields and line up again on the goal line.

BLIMPS: 

B: Run to first marker – 5x Burpees  (return to start line)

L:  Run to 2nd marker – 5x Burpees + 10x Lunges (return to start line)

I:  Run to 3rd marker – 5x Burpees + 10x Lunges + 15x Iron Crosses (Return to start)

M:  Run to 4th marker – 5x Burpees + 10x Lunges + 15x Iron Crosses + 20x Merkins  (return to start)

P:  Run to 5th marker – 5x Burpees + 10x Lunges + 15x Iron Crosses + 20x Merkins + 25x Plank Jacks  (Return to start line)

S:  Run to 6th marker – 5x Burpees + 10x Lunges + 15x Iron Crosses + 20x Merkins + 25x Plank Jacks + 30x Squats (return to start line)

Mosey back to SH

Count-a-Rama / Name-a-Rama  (13 Pax)

Announcements:  Dam to Dam & P200 upcoming

Prayer Requests:

Cheers’ co-worker moving to hospice

Buzzsaw’s Sister-in-Law with cancer

Prayer