Bing recently handed over the shovel flag to YHC and this BC was dedicated to his leadership. The Thang was inspired by one of the tougher workouts YHC remembers Bing Q-ing. All of us at Shawshank are better because of his keeping us in line over the past year. Thank you for all that you did for us and continue to do for us, Bing.
Conditions: low 40’s, rainy and wet
The Thang:
At shelter:
Box jumps x 10
Step ups x 10
Calf raises x 10
Run 1 lap around main soccer field (.3 mile; half K)
At shelter:
Dips x 20 OC
Incline Merkins x 20 OC
Decline Merkins x 20 OC
Run 1 lap around main soccer field
At shelter:
Step ups x 10 each leg OC
Calf raises x 10 OC
Lunges x 10 OC
Run 1 lap around main soccer field
At shelter:
Regular Merkins x 20 OC
Carolina dry socks x 20 OC
Diamond Merkins x 20 OC
Run 1 lap around two of the parking lot islands
At shelter:
Squats x 50 OC
Burpees x 10 OC
Run 1 lap around two of the parking lot islands
At shelter:
SSH x 20 OC
Monkey humpers x 10 OC
Heel touches x 20 IC
6 inches x 1 minute
Run 1 lap around 2 of the parking lot islands
Bear Crawl around outside of shelter
Run 1 lap around 1 of the parking lot islands
Snake walk on picnic tables
Run 1 lap around 1 of the parking lot islands
Mary:
Crunches x 100 OC
Hello dollies x 30 IC
4 count American Hammer x 10 OC
Flutter kicks x 20 IC
30 seconds of Merkins OC
Total distance ran: 2.5 Miles
COT/BOM
Announcements:
12/15 – Christmas Party
12/30 – Cottonmouth
1/1 – New Year’s Day Convergence at Lexington High School
1/6 – Saluda Launch
1/26-28 – GrowRuck Weekend
3/23-24 – Palmetto 200
9/7-8 – Blue Ridge Relay
Prayers:
-Breaker Breaker had a stint put in place recently
-Physician at Coon Dog’s office having health concerns
-All unspoken