Shawshank Studs Shine through a Sweaty Shelter workout and Stroll

Lego put the call out for a Q and YHC responded…primarily because I did not want a Lego leg Q. Lego is a scary dude. He and Lizard Man hit stride lite before the workout. These 2 men put in solid work before our party time began.

YHC pulled in the parking lot and breathed in the humid air while waiting for headlights to shine in his direction. Coon Dog made the turn, parked the truck, and immediately began talking. No off button for this guy. His trusty hat remains at home and he continues to workout without his head lid. Is it because he is jealous of the number of shiny domes at Shawshank? Maybe.

Lego and Lizard Man returned from the run, hardly out of breath, and joined the circle. (A note from the editor: Lizard Man was not out of breath, Lego was sucking on an oxygen tank). And then…drum roll…the man, the myth, the legend arrived. Dunphy, the Dunphinator, Dunph-a-ramo, arrived. He is a cool as the other side of the pillow. An exit from the vehicle, a confident stroll to the group, and it was game on.

Weather: 67 degrees with 97% humidity. Just a tad sticky.

1 Minute Warning (after watch synchronization), Disclaimer, No FNG’s, Opening Prayer.

Slow mosey around 1 parking lot island.

Warmup: SSH x 25 IC, TTT x 10 IC, Windmill x 15 IC, LBAC x 10 IC (forward and backward), Merkins x 10 IC.

Thang:

Round 1 – 10 burpees

Round 2 – 10 burpees, 20 merkins

Round 3 – 10 burpees, 20 merkins, 30 iron crosses

Round 4 – 10 burpees, 20 merkins, 30 iron crosses, 40 dips

Round 5 – 10 burpees, 20 merkins, 30 iron crosses, 40 dips, 50 step-ups

Round 6 – 10 burpees, 20 merkins, 30 iron crosses, 40 dips, 50 step-ups, 60 LBC’s

Round 7 – 70 squats (ran out of time for the rest)

After rounds 1, 3, 5 – lap around first 2 islands in parking lot

After rounds 2, 4, 6 – lap around first island in parking lot

Recover and return to the flag.

Announcements:

1. The Gauntlet begins 10/19 at 5am – Snakepit
2. Cheech 10K – 11/19
3. Dam to Dam – training has begun, get your miles in
4. Saturday – converge at the Hollow

Prayer Requests:

1. Nation
2. Marriages
3. Cheers – injured
4. Ponzi – miss the dude
5. Notebook

Closing prayer.

Devo: Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be frightened and do not be dismayed, for the Lord your God is with you wherever you go.