• When: 2017-12-26
  • QIC: Cheers
  • The PAX: Cowbell, Cheers

Shawshank Slammer: 2017 Final Installment

YHC was ready to do this Slammer by himself until, with 3 minutes left before go time, Cowbell shows up to run it as well. Although the turnout was much less than desired, YHC is thankful for the extra push from Cowbell, especially at the end. Better turnout will be expected for the rest of the week. Time to get better after a week of bad (but really good) food.

Conditions: High 30’s, Clear

The Thang:


-At shelter, 21 Dips on benches
-Bear Crawl across bridge
-On other side of bridge, 21 BB sit-ups
-Run sidewalk to where it curves before the steps and do 21 Merkins
-Run to steps and do 21 squats at the top
-Run sidewalk toward the flag, stopping at next set of steps and do 21 calf raises
-Run sidewalk toward the flag and go back to benches under shelter, completing the cycle
-Rinse and repeat as much as possible with the rest of the time left adding 1 Rep after each cycle completed.

Cowbell and YHC completed 7 cycles

COT (sort of)

-12/30 Convergence at Shawshank
-1/1 New Years convergence at Lexington High School (multiple options such as BC, CAT, run groups, Froccer, etc)
-1/6 Harbison 50K
-1/26 – 1/28 Growruck weekend

-Cowbell’s M’s aunt battling breast cancer
-All unspoken