• When: 2023-12-19
  • QIC: Cheers
  • The PAX: Tadpole, Gills, Freestyle, Doc Lovin (R), Soaker (R), Ken Doll, Duff, Shades of Gray, Lego, Hash N Rice, Cheers

Trying to make Dad happy at Shawshank

The last time YHC Q’d there was a lot of goofing off and little effort put into BC. Today was much improved and YHC was glad to see the PAX giving what they had on a chilly and windy gloom. Now, the goal for YHC is to do the perfect workout and make my “dad” proud of me. I may stand a better chance of walking on the moon, but reach for perfection and you might gain excellence.

Here’s how it went today:

Conditions: Clear, mid to low 30’s

1 minute warning 


Mosey to middle of main soccer field.

COP all IC:

• SSH x 10

• TTT x 10

• Imperial Walkers x 10

Mosey to goal line

The Thang:

Burpee Cycle:

  • At goal line, line up arms length out to about the 30 yard line.
  • All PAX perform a burpees
  • Person in the back bear crawls to the front, while everyone does burpees
  • Rinse and repeat until all PAX have gone (was going to be to the other side of the field, but YHC saw that this was going to take a while.)

Mosey to first of the top fields and line up on east side goal line:

  • 20 to 10’s: Merkins, squats, LBC
  • 20 of each exercise, then sprint to mid-field
  • 19 of each exercise, then sprint to west side goal line
  • 18 of each exercise, then sprint back to midfield
  • Rinse and repeat, subtracting each rep by 1, until we reach 10 reps

Mosey to parking lot:

  • Line up facing the speed bumps
  • At each speed bump, do plank jacks x 10 (in and out = 1, but YHC had a hard time explaining that when saying “2 count”)
  • After the third speed bump, full sprint to curb
  • Rinse and repeat back down to shed on other side of parking lot, replacing plank jacks with Carolina Dry Docks

Mosey to shed:

  • Find a bench and do step ups x 20 (2 count)
  • Incline, decline, and dips all x 20
  • Jumbo flutter kicks x 25 (2 count)


  • PAX each got to decide their own ab workout, just no flutter kicks




  • Jailbreak tomorrow at 5a
  • Nativity Ruck, 5a, 12/23 in front of 9/11 Memorial
  • 1/1 New Years convergence at 7a
  • 1/27 Be the Buffalo 5k, FiA is taking old shoes at the event
  • Lego taking L4L donations through 12/22: [email protected]


  • Sarah Harmon
  • Jesse Harmon
  • YHC’s wife, Ashley
  • Garth’s M, Janet
  • Hot 4 Teacher
  • Mater
  • Shake and Bake’s father
  • Soaker and family
  • Dookie: knee surgery
  • Strange family
  • Dana, KD’s sister during surgery
  • KD’s MIL
  • John Bouknight and family
  • Marriages
  • Our Country


    Luke 2

    John 3:16

    God gave us Jesus to save us from sin. He gave Jesus to us in the most humble beginnings imaginable, but through the blood line of a king. He did this because He loved us and He wanted us to be by His side. Let us remember what this season is all about. It’s not the presents and the parties, football games, and Santa Claus. It is about our Creator giving us the gift of love.


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