For reasons known only to the incomparable Duff, Steven Segal was a big topic of conversation this AM. YHC felt Under Siege with all of the Segal talk.
Doo Dah, as many of you know, is obsessed with John Wick. His 2nd favorite obsession beyond this one:
Alas, Doo Dah wasn’t present so John Thick was talked about without fear of repercussion.
Toward the end of the workout, for reasons only know to the incomparable Duff, he started going after Garth and his beloved Yankees, who are apparently are Above The Law.
Good times were had this AM. The workout was a challenge but the men of Shawshank are Hard To Kill.
Here’s how it went:
Conditions: High 60s
The Thang:
Disclaimer, BOM
Warm up mosey around the path
COP
- Hillbilly x 10 IC
- IW x 10 IC
- Merkins x 10 IC
- Plank Jacks x 10 IC
- Carolina Dry Docks x 10 IC
Mosey to start of the 8-Pole Circuit
Highlighted areas of the soccer complex represent rows of 4 poles. Here’s how it went, starting on bottom row:
Round 1 (exercises at each pole of the bottom 2 rows = 8 poles):
- Merkins x 10
- Squat Jumps x 10
- Mt Climbers x 10 (2-ct)
Line up at goal – Sprint to midfield and plank – Sprint to far goal and plank x 4
Round 2 (exercises at each pole of the middle 2 rows = 8 poles):
- Hand Release Merkins x 10
- Hip Openers x 10
- Freddie Mercuries x 10
Line up at goal – Sprint to midfield and plank – Sprint to far goal and plank x 4
Round 3 (exercises at each pole of the top 2 rows = 7 poles):
- Wide Merkins x 10
- Sumo Squats x 10
- American Hammers x 10
Line up at goal – Sprint to midfield and plank – Sprint to far goal and plank x 4
Mosey back to the flag
COT & BOM
Devo: “Building a Bridge” from Press On, written by Nate Norman
Prayer Requests:
- Ashley
- Janet
- Calabash
- Soaker and 2.0
- H4T
- Praise for Breakfast Club’s Dad
Announcements:
- Shawshank T-Shirt Order: https://f3.mudgear.com/collections/active-preorders/products/f3-shawshank-pre-order-may-2023