Conditions: Very comfortable 68 degrees with a chance of sprinklers
The Thang – Several of the Shawshank Pax are participating in an Ab Challenge for June and since this was the “rest” day for the challenge…YHC attempted to keep the ab work to a minimum. There are other ways to deliver a beat down. The men of Shawshank are some of the finest in F3 and were ready for YHC.
Introduction/Disclaimer/Prayer
Mosey across bridge for COP
SSH 50x IC
LBAC 15x(forward) 15x(Backward) IC
O Claps 30x IC
Windmills 20x IC
Mosey back toward bridge
BearCrawl bridge
Find a Bench
Step Ups R. Leg 20x OYO
Step Ups L. Leg 20x OYO
Box Jumps 20x OYO
Step Ups R. Leg 20x OYO
Step Ups L. Leg 20x OYO
Mosey on path to main field – partner up
The Yard – Partner 1 runs around cones in square shape… always forward facing; run forward, shuffle left, forward, shuffle right, backward, shuffle left, backward to start Partner 2 performs exercise-then Flap Jack.
100 Jump squats
80 Hydrolics (both elbow count as one rep)
150 Calf Raises
100 Lunges (either leg single rep)
Mowing The Grass – Wheelbarrow around the course (Partner 1 & switch at the halfway cone with Partner 2) * Crowd Pleasers!
Finale – Bunny Hop the course
Mosey back to SF
COT
Count/Name-a-Roma (11 Pax)
Announcements: June Ab Challenge continues and invited pax who had not started on day #1 to join in.
Ryan Rawl Memorial WO – July 4th
Palmetto 200 (2020) teams are forming now
Shawshank Gear/Shirt Order – 5 days left
Prayer Request:
Cowbell healing after surgery
Man Bun’s brother Gall Bladder surgery
Prayer