YHC was honored to get an invitation to Q again for his brothers from different mothers at Shawshank. This PAX is always up for a challenge so YHC had to put on his evil thinking cap to come up with something that would not disappoint. Arriving a little early and after a quick set up of pain stations, YHC joined some of the pax for “The Rock.” (Glad to join in with such quality brothers)
One minute warning, Intro, disclaimer, check for FNG’s, BOM.
Immediately, Bear Crawl across the Shawshank bridge to the grass clipping hill on the other side. circle up for SSH x 15 IC, run with me down the trail another 200 yards to parking lot – circle up for TTT x 10 IC, follow me another 200 yards- circle up for Windmills x 10 IC – Follow me to top of the soccer fields for the first of 4 pain stations.
Each station has 4 excercises x 30 reps . After each set of 30, the pax runs 50 yards out and back and planks for the 6. ***ALL REASTING POSITIONS ARE IN PLANK***
Station 1: 4 ct. Sumo Squats – 4 ct. LBC – Dirty Dog x15 each leg – 60 sec. Plank – Lunge to
Station 2 : Pendulum (Windsheild wipers) – 4 ct reg Squats – 4 ct. Russian Twist (Merican Hammer) – 60 sec. Plank. Lunge to
Station 3: Star jumps – Merkins – Flutterkicks- Burpees x 10 Lunge to
Station 4: Supermans – Merkins – Hello Dollies – Burpees
Backwards lunge to Station 1 then jailbreak to the flag. having 2 minutes to spare we did 10 more Burpees for good measure.
Count-a-rama, Name-a-rama
Announcements: P-200 coming up March 23 and 24 continue to train, 4th Anniversary Convergence this Saturday, March 3 at Graveyard at 6:30
Prayer Requests: Shooting victims, motorcycle accident victims and their families, Mand C’s grandmother, pax on IR, our leaders.