• When: 2018-03-13
  • QIC: Iron Mary
  • The PAX: Cheers, Elmers, Bing, Dunphy, Taurasi, Iron Mary


Shawshank Packs a Lunch

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