• When: 2021-02-11
  • QIC: Wingback
  • The PAX: Knozit, RamRod, Lego, Ken Doll, Soaker, Coon Dog, Cheers, Dunphy, Boo Boo

Swole Amy

10 brave souls gathered at Shawshank for YHC’s first Q at the AO (and embarrassingly first post at Shank as well) on this surprisingly warm (and humid) Feb morning in the gloom. There just so happened to be another newcomer as well; Swole Amy.  She’s a nasty one. 

Grab a block and meet at midfield circle.


  • 20 SSH IC
  • 10 Imperial Squat Walkers IC (extremely effective warm-up exercise)
  • 10 Block Merkins IC
  • 20 LBC’s IC

Tha Thang

Swole Amy ( Fat Amy’s not fat anymore)

  • 50 Block Squats, 10 Burpees
  • 40 Iron Cross w/ Block Press, 10 Burpees
  • 30 Lunges, 10 Burpees
  • 20 Block Swings, 10 Burpees
  • Bear crawl to goal line, 10 Burpees

Bear crawl back to midfield and yes, we went back up Swole Amy. 

Return blocks and head to shelter area for Mary

  • 25 Flutter Kicks IC
  • Hold 6 Inches for 30 secs
  • 10 Hello Dolly’s IC
  • 20 Freddy Mercuries IC

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