• When: 2021-08-26
  • QIC: BunkBed
  • The PAX: Soaker, Lego, Runaway, Good Hands, Little Hands, Dunphy, Bing, Brick, Duff, Buzzsaw, Lizard Man, Coon Dog

Shawshank Shenanigans

Conditions: Muggy morning in FLexington SC. YHC was glad to show up and pay back the pain that Coon Dog brought to Spur!


Opening Prayer

Mosey to the brickpile and grab two bricks

Circle of Pain




Hillbillies X10 IC

Slo-Mo Squats X10 IC

Lunges 10 each leg OYO

Arm Circle Song

Michael Phelps X10 IC

Down to Plank

Hydraulics X5 IC

(Next few exercises right side only)

Nolan Ryan X10 IC

Alabama Butt Kicker X10 IC

Dirty Dogs X10 IC

Arnold Fonda X10 IC Up and down and then back and forth 

Muscle-Ups X10 OYO

Flips sides

Muscle-Ups X10 OYO

Arnold Fonda X10 IC Up and down and then back and forth 

Dirty Dogs X10 IC

Alabama Butt Kickers X10 IC

Nolan Ryan X10 IC

Hydraulics X5 IC

Time for the bricks! Next done in 11s

Curls and Overhead Press

American Hammer and Flutter Kicks 2 count

Flys and Tricep Extension 

Durham Diggler

Hustler Merkins with the bricks

return bricks to the pile 

mosey back to flag



Closing Prayer

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