• When: 2017-09-23
  • QIC: Bambi
  • The PAX: Meter, Brick, Bambi, Paper Jam, Bing, Notebook, Villa


7 animals defeated the fartsack, & emerged from the gloom this am to test themselves before the sun came up. Hard work was done. It hurt, but I hope folks got a little bit better this morning. Solid work by all! See below for details:

Conditions: Felt pretty good out

The Thang:

**Slaughter Starter** (20 burpees OYO)

Stay in parking lot – each man secure about a 10 ft space on sidewalk in front of shelter.

PRISON BURPEE WORKOUT – all OYO, you against you – stressed proper form & speed:

20 burpees, 19 burpees, 18 burpees, 17, burpees, 16 burpees, 15 burpees – all the way down to 1 burpee. Rest as little as possible between sets & maintain proper form (chest hits ground, straight backs, feet leave ground 6 inches, clap above head – preferably no more than about 30 seconds rests btwn sets).

Planked the six & did merkins IC & on my count……intermediately held low merkin for 30 seconds at time.

Eventually, every man got up & helped the 6 finish their burpees (starting at around 6, 5, 4, 3, 2, 1, so additional burpees there).

After PBW was complete, we moseyed to light poles toward field, & ran a ‘modified’ burpee mile. Actually, we only had time left to run the loop around the entire soccer filed, so maybe a half mile?? At each pole we did 1 burpee, consisting of 2 plank jacks & 2 merkins. Finished up @ shelter & planked the 6. Some went back to help the 6 (about 7 poles out, so additional burpees there).

Rendezvous in front of shelter with about 5 minutes left on the clock.

Flutter Kicks x25.

5 burpees OYO, 4 burpees OYO, 3 burpees OYO, 2 burpees OYO, 1 burpee OYO.


Always a pleasure & honor to lead the men of Shawshank – thanks for coming out & pushing each other to the limit. As we all saw, even when we thought we were out of gas & had nothing left, when we dug down, we realized that we still had more to give. Painful? Of course. But, just as in life sometimes, I think we all learned a little about ourselves from the pain. I think we all got just a little bit better/stronger/more resilient from said pain. Pain can sometimes be a pretty good teacher, if we’re willing to listen, & learn. Awesome work, men – enjoyed it – till we meet again!