25 pax, including 1 FNG (Darren Holfield-Radar). Another great morning at Shawshank. Even with some regulars (you know who you are) posting at other AOs or fartsacking, Shawshank always delivers. Of all the AOs, Shawshank has a special F3 spirit. YHC wanted to provide the pax with a tough workout. (In memory of: Several Pax wanted to wear their Rucks during YHC’s 1st VQ-still stings) YHC left Shawshank smoked this morning and hope the pax did too.
Weather: 42 Degrees under starry skies. Perfect workout weather.
Disclaimer and Prayer
The Thang: Mosey to the soccer field near concession stands.
COP SSH x 20 IC Smurf Jacks x 20 IC Plank Jacks x 20 IC
“Flap Jacks” x 20 (Lay on back doing jumping jack motion with legs 6 inches) IC
Merkins x 20 IC
Merkin Burpees: 1 Burpee with 1 Merkin, I Burpee with 2 Merkins in down position. Then repeat to 10…. And back down to 1.
Count off 1-4 to form 4 teams.
Mosey to center of lower field and assemble into the 4 teams.
Each team will bear crawl from center to a designated corner. Each corner is assigned an exercise.
Team #1 bear crawls to Corner #1 30 Burpees and bear crawls back to center
Team #2 bear crawls to Corner #2 30 Jump Squats and bear crawls back to center
Team #3 bear crawls to Corner #3 30 Decline Merkins using partner and bear crawls back to center
Team #4 bear crawls to Corner #4 30 Iron Crosses and bear crawls back to center
Once corner exercise is complete and all teams are back in the center. The teams rotate clockwise to the next corner and a new exercise
Rotation #1 Bear Crawl to corner
Rotation #2 Crab Walk to corner
Rotation #3 Modified to Lunges to corner
Rotation #4 Frog Hop to corner
Each team planks when finished. Note: QIC suggest teams to work together to complete the total reps and help others on team with extra reps for those struggling.
Mosey to lower fields where QIC has large tires waiting at end line of field
Each team lines up behind tire… team flips tires to other end of field rotating while other team members Lung until their turn to flip.
Put tires up and mosey back to pavilion
COT/BOM
Moleskin: YHC is now 2-0 for shaking car keys out of PAX pockets. Team work prevailed to relocate keys both times. Great work by the Pax
Announcements:
- February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Register here: thegorun.org.
- February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 boot camp. Another DoubleDown opportunity. Register here: lrah.org
- March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.
- April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry. Also, No Show has agreed to be our Mud Run Region Q. Preblast coming soon.
- May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/
Prayer Requests: Hot Spot’s family members with health issues; Say What’s sister; Bearded Lady has upcoming show in Florence; Knozit’s father and father-in-law in your prayers… both are going having some health issues right now.