• When: 2022-06-25
  • QIC: Coon Dog
  • The PAX: Duff, Doodah (R), Brick, Soaker, Cheers, Coon Dog


Shawshank Saturday Smokefest

Weather Conditions: 70° & 94% Humidity

What a day it was as 6 strong pax converged together for a Saturday Smokefest.  5 even put in some early miles with SL.  YHC was trying to recover from his most recent Q after some reviews had come back that it was too easy, so today plan was not meant for the faint of heart.  The pax still delivered, and as expected brought max effort.  Strong work by everyone.  Here is how it went:

Disclaimer & Prayer

Mosey around the parking lot and circle up on the front corner

COP

  • x25 SSH
  • x20 Imperial Walkers
  • x15 TTT
  • x10 Windmills

Mosey to the block pile and grab a block, then carry out to the field

The Circuit 

Start each round with x10 Napalms at Cone 1.  Mosey to the 1st Light Pole and complete x20 of all exercises list there.  Mosey to Cone 2 for x10 Manmakers and Bear Crawl back to Cone 1 to start the next round.  Add an additional Light Pole with different exercises listed each subsequent round.

All Light Pole exercises x20 reps

Round 1 – C1, Light Pole 1, C2

  • Hand Release Merkins
  • Plank Jump-Ins
  • Plank Jacks
  • Carolina Dry Docks

Round 2 – C1, Light Pole 1 (above) & 2, C2

  • Big Boy Sit-ups
  • Windshield Wipers
  • Box Cutters

Round 3 – C1, Light Poles 1-2 (above) & 3, C2

  • 180° Jump Squats
  • Bonnie Blair

Round 4 – C1, Light Poles 1-3 (above) & 4, C2

  • Burpees

Round 5 – C1, Light Poles 1-4 (above) & 5, C2

  • Hand Release Merkins
  • Big Boy Sit-ups
  • Jump Squats
  • Burpees

Replace the blocks and mosey to the steps for Calf Raises – x33 R Leg, x33 L Leg, x34 Standard

Circle up at the top of the steps for Mary

COT

Announcements

  • 07/16:   Cottonmouth
  • 07/23:   Shawshank Pool Party
  • 07/30:   Spartan Race (Newberry Fun Run)
  • 08/20:   F3 Dad’s Camp
  • 08/20:   Jailbreak Escape
  • 09/24:   9/11 Challenge

Prayer Requests & Praises

  • Everyone take care in the heat and stay hydrated
  • Marriages
  • Our country
  • Elected leaders

BOM

Devo:  Love on your family.
Time passes so fast, never miss an opportunity to love on your family and tell them you love them.  Families need present fathers, husbands, and men now more than ever.  

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