• When: 2020-03-12
  • QIC: Knozit
  • The PAX: Ken Doll, Lego, Lizard Man, Bonzi, Nick(Scarface), Soaker, Cheers, Coon Dawg, Hash n Rice(Sgt. Slaughter), 5-Play, Knozit


Shawshank Pax Earn Their Jelly Legs & Rock Hard Abs!

Conditions:  Beautiful 55 Degrees

The Thang:  It’s always a challenge to Q Shawshank.  These brothers really bring it and like a few surprises.  YHC decided it was time for Legs + Abs = “LAB” Work.  11 Pax earned their jelly legs.  1 Pax (Cheers) put extra miles during WO training for P200.

Disclaimer/Prayer

Mosey across parking lot to upper soccer field for COP

SSH 51x IC  (YHC is 51 YO)

Imperial Walkers 15x IC

Happy Hillbillies  15x IC

Mountain Climbers  15x IC

Berpee/Merkin Ladder:  1x Burpee/1x Merkin… 1x Burpee/2x Merkin (at bottom of Berpee)… 1x Burpee/3x Merkins… up to 10x Merkins.  Then reverse the Merkin count down to 1x Burpee/1x Merkins.   (10x Burpees with 100 Merkins)

Mosey to sidewalk and line Pax up single file:  Indian Run around complex ending at pavilion.

Lab Work:  (Legs + Abs = Labs)

10x Box Jumps on bench

20x Step Ups on bench (10x each leg)

30x Bonnie Blairs (15x each leg)

Run down sidewalk around first loop… returning to pavilion… People’s Chair on wall waiting on the 6

Rinse & Repeat (legs)

10x Windshield Wipers

20x BBSUs

30x American Hammer

Run down sidewalk around first loop… returning to pavilion… low plank waiting on the 6

Rinse & Repeat (Abs)

Finish with (Legs) agian

10x Box Jumps on bench

20x Step Ups on bench (10x each leg)

30x Bonnie Blairs (15x each leg)

Run down sidewalk around first loop… returning to pavilion… People’s Chair on wall waiting on the 6

Mosey back to SF

Count / Name-a-rama  (11 Pax)

Announcements:

Lexington Safety Week:  May 11th – 17th (Sign Up-April)

Gauntlet:  April 13 – April 24

Prayer Requests:

Dear Diary & Family

Scotch’s Dad & Family

Sprinkle Family (HashnRice)

Parker Family (HashnRice)

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