• When: 2018-06-05
  • QIC: Bing
  • The PAX: Ponzi, Lego, Coon Dog, IrRev, Dunphy, Marco Polo (Kotters), Big Box, Cow Bell, Elmers, Doo Dah, Cheers, Taurasi (Respect), Muggy Tape, Man Bun, Hash & Rice, Bing


The Zero Rep Workout™

Are you tired of the same old workout? Do you often find yourself unsure of how many reps you should do to effectively work your muscles? Do you simply struggle with counting???

If you answered “YES!” to any of these questions, then The Zero Rep Workout™ is the solution to your fitness problems. Please continue reading to learn about the scientifically unverified and largely exaggerated benefits of The Zero Rep Workout™. You will learn about the minutes and minutes of research that YHC put into the development of The Zero Rep Workout™ program to deliver a beat down that 16 PAX of Shawshank have described as “lacking in music”, “repetitive”, and “full of awkward silence”.

Conditions: 65 deg F and a bit muggy

FNGs, Disclaimer, Prayer,

The Zero Rep Workout™ thang:
– Warm up lap around the parking lot.
– Mosey to the block pile, grab a block, then converge at the grassy circle just inside the fence.

Instructions: hold the called position for 45 seconds, rest for 15 seconds, hold the next position, rinse & repeat as instructed by YHC.
1. Hold block overhead
2. High plank
3. Al Gore
4. Low Plank
5. 6 inches with block held overhead

Complete 3 sets of 45/15, followed by 3 sets of 60/20.

Return blocks to block pile, mosey back to the shelter and find a spot on the wall.

Balls to the Wall for 45 seconds, rest for 15 seconds
Balls to the Wall for 30 seconds, Recover!

COT

Count-o-rama, Name-o-rama

Announcements:
-Graveyard and Lexington region shirts available for preorder
-6/16 F3/FiA family workout at The Hollow at 7:30am
-6/30 Bootcamp with Veterans shelter (beside Shawshank) at 7:30
-7/14 Carolina Reaper
-8/4 Sweet Baby O 5K. Register here: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register here: https://www.runhard.org/pages/race-swamp.php
-9/7-9/8: Blue Ridge Relay

Prayer Requests:
– Mac moving to Greenville
– Injured PAX: JJ, Buzz Saw, others
– Mom and family of boy that was killed in accident on I-20

BOM, Prayer