Once again, YHC finds himself rolling with the “Couch to Q” plan. It provides a certain level of accountability, so the chances of sacking are significantly less. That said, if you’re struggling to post, sign up to Q and that should help. Anyways, the men of Shawshank showed up with the usual top-tier mumblechatter. This time they decided to break out the big guns, with the additon of Meatball and Mercy Rule. As expected, there was non-stop chatter and non-stop effort. It felt great to back out there today. Here’s how we got mo betta.
Conditions: Mid 40’s and clear.
Disclaimer and Prayer
Slaughter Starter – 20 burpees off the drop.
Follow me to the upper field near the dog park and circle up for COP.
***All exercises X 20 IC***
Side Straddle Hops
5 Burpees
Through the Tunnel
4 Burpees
Imperial Walkers
3 Burpees
Squats
2 Burpees
Mountain Climbers
1 Burpee
Recover
Follow me to the block pile and grab a winner. Mosey to the lighted field.
Line up at the goal line with your block. You’ll notice 10 cones spread out every 10 yards from one end of the field to the other.
Start with 10 Block Squats.
Overhead Carry your block to Cone # 1. Perform 10 Incline Merkins.
Overhead Carry you block to Cone # 2. Perform 10 Big Boy Situps.
Overhead Carry your block to Cone # 3. Perform 10 Decline Merkins.
Rinse and Repeat this sequence to the last cone.
Cash out with 10 Block Squats
Plank-o-rama for the six.
Recover
We’ve got to get back to where we started.
Repeato to the other end, but with 5 reps per stop. Then…
Plank-o-rama for the six.
Recover
Drop the blocks.
Bear Crawl to Cone # 1
Crab Walk to Cone # 2
Broad Jump to Cone # 3
Rinse and Repeat this sequence to the last cone.
Plank-o-rama for the six.
Recover
We’ve got to get back to where we started.
Lunge to Cone # 1
Broad Jump to Cone # 2
Rinse and Repeat this sequence to the last cone.
Plank-o-rama for the six.
Recover
Enough of that mess… Circle up for…
Merkin Wave
All pax hold plank position.
First pax performs 10 merkins. Then the next. So on and so forth until all pax have had a turn.
Recover
Squat Wave
All pax hold “Al Gore” position.
First pax performs 10 proper squats. Then the next. So on and so forth until all pax have had a turn.
Recover
Guantanamo
Form a tight circle then turn around facing outward.
Have a seat, then lay back with legs locked and at a 45-degree angle.
The first pax jumps up and runs around the circle while pushing (throwing) each guys legs toward the ground.
The goal is to not let your legs touch the ground. Always good for a laugh…
Recover
Grab blocks and return them to the block pile. Mosey back to the shelter.
Circle up for Mary.
American Hammer x 20 IC
Boat / Canoe OMC
Flutterkicks x 20 IC
Recover
Count-a-rama
Announcements
A lot of races…
Lighthouse for Life – 3/5
8-year Anniversary Convergence – 6:30 am @ Graveyard -3/12
Lexington Race Against Hunger – 3/19
P200
Prayer Requests
McGruber’s brother (Brian)
No Show
Church Lady
Sweeper
Burpee
Mental health
Veterans
Our Nation