• When: 2020-01-31
  • The PAX: Dunphy, Genie, Argyle, Cowbell, Cheers, Rock Drop, Kenwwod, Forest, Arrears, Lego

Shawshank Takes Over Urban Legend

Celebrating 2020 with 20 exercises every 50 yards.

WEATHER: 40 Degrees, no rain, A little windy


Mosey to upper deck of Parking lot where the Pax find a white board.  Perform 20 reps of first exercise and jailbreak to other end of parking garage and back (roughly 50 yards). Rinse & Repeat with each exercise.  Kenwood and Argyle made it thru two complete rotations.  Dunphy and Lego carried extra weight.

  1.  T-plank Merkins
  2. LBC
  3. Lunges
  4. Hand Release Merkins
  5. V-Ups
  6. Monkey Humpers
  7. Carolina Dry Docks
  8. Flutter Kicks
  9. Bonnie Blairs
  10. Burpees (10 at each end of the lot)
  11. Hello Dolly
  12. Squats
  13. Merkins
  14. Shoulder Taps
  15. Side Lunges
  16. Wide Arm Merkins
  17. American Hammers
  18. Smurf Jacks
  19. Freddie Mercury
  20. Sumo Squats


Dam To Dam Feb 15

P200 – start training March 27

F3 Lexington Anniversary Feb 29

GoRuck Tough – May 15

Bragg Tough in February (Prayers for Argyle)

Gauntlet coming in April


Nick’s Family

Ponzi – migraines

Raft’s M

Cheers has a coworker whose wife passed away after long fight with cancer

Dunphy’s Dad went to hospital for high blood pressure.  Also prayers for his Mom.


1 THESSALONIANS 5:18 Be cheerful no matter what; pray all the time; thank God no matter what happens.  This is the way God wants you who belong to Christ Jesus to live.

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