1/8/19 Shawshank WO
Conditions: Dry 50s
Much gratitude to the pax that posted this morning despite the CLEMSON WIN the night before. YHC was expecting a light crowd. The Saxe Gotha Pax came to represent and welcome Chimichanga into the Shawshank gloom. The WENKIE focused more on form and LITE on the WEIRD factor. No sand or man touching occurred. Some glancing man touches may have occurred during the Superman Banana segment but that was strictly OYO. Welcome Chimichanga to F3 Lexington!
The THANG!
FNGs
Disclaimer
Prayer
COP
• Side Straddle Hops X 20 IC
• Imperial Walkers X 20 IC
TTT X 20 IC
• LBA 10 IC forward 10 backwards
• Happy Hill Billy 10 IC
• Monkey Humpers X 10 IC
Broken Burpee Mile
Each light pole alternate between 10 (GOOD FORM) merkins/wide merkins and 10 squat jumps/squat lunges
Mosey to pull up hut
5 Rounds
5 OYO Pull-up or Horizontal Pull-up
Recover 1 lap around sand courts
Rinse and Repeat
Indian Run back to shelter
Mary:
Hip Thrusters
Heel Touches
Superman Banana
Jane Fonda (Ranger Favorite)
American Hammer
Prayer:
Chimichanga’s 2.0s first day at school
Cheers friend with cancer
Announcements:
-Post at the BEST AO -UrbanLegend
-F3 100 Ask Quisenberry Accountability for all Fs
-F3 250 Calendar Ask Cheers
-Need mentors. Ask KenDoll for details
-Juice is leading an accountability group for reading the Bible in 2019. Not too late to get in.
-Races: P200, MGC Long Run,
-2/16: Dam to Dam Relay: www.damtodamrelay.com
Moleskin: Appreciate past and present Nantans for posting this morning welcoming Chimichanga to the gloom. The mumble chatter was easy with YHC leading these knuckleheads. Need to work on my ESOL correspondence course because the pax could not understand my instructions. Great 2ndF during the work out. This is my one easy clean workout for the year Shawshank pax. So sorry you missed it. Expect the suck on the next one.