YHC loves to visit Shawshank. These men don’t wake up at 4:45am for easy, so Iron Mary knew he had to come up with a good one to keep the PAX happy. These men came to work today! Good thing we packed lunch!
Weather: 33 degrees and a little damp from the previous afternoon rain
Disclaimer
Prayer
Mosey of the bridge and circle up
COP
SSH x 15 IC
TTT x 15 IC
IW x 15 IC
Windmill x 10 IC
The Thang
Mosey to the block pile and grab 2 blocks “Lunch”
“Let’s go on a hike” Farmer Carry style
Carry your “Lunch” approximately 60 yards then stop for pain stations:
Curls for the Girls x 20
Move another 60 yards then
OH Press x 20
Continue to carry blocks over the bridge then
20 Merkins
60 more yards then
Thrusters x 15
60 yards then
Curls x 20
60 yards then
OH Press x 20
Leave blocks then go to “Work”
Line up on the goal line
Bear Crawl Merkins to light and back – approx 40 yards
Then sprint the to the opposite side of the field – approx 90 yards
Recover then do Squats x 25
Sprint back to the other side of the field
Recover then Burpee Broad jump to light and back
Sprint to the opposite side of the field then Merkins x 25
Recover then sprint back to the other side of the field
Recover then plan walk merkins to light and back
Sprint across then scissor lunges
Sprint back across field and recover
Lunge jumps to the light and back
Sprint across field then Squats x 25
Sprint back and grab blocks
Return to block pile
Stop along the way for the following pain stations:
Merkins x 20
Thrusters x 20
OH Press x 20
Curls x 25
Mosey back to shed for Mary
American Hammer x 20 IC
LBC’s x 20 IC
Flutter Kick x 20 IC
Big Boy Sit-ups x 20 OYO
Count-a-Rama
Name-a-Rama
Announcements: 4.7 Ultimate Frisbee Round Robin Tournament after BC, P200 3.24, working on getting the homeless vets involved in BC – Details to come
Prayer