• When: 2021-05-20
  • QIC: BULLDOG
  • The PAX: COON DOG, KEN DOLL, GOOD HANDS, SOAKER, BING, DUNPHY-R, HASH & RICE, RAM ROD, GARTH-R, BULLDOG


BLOCKS & A LADDER @ SHAWSHANK

Work was put in this morning by the residents at Shawshank during a perfect morning with a real feel in the low 60s.  If you missed it, here’s a recap 12+ hours later.  

We took the Grout approach to zero warm-up and took off for one of the more straightaway areas of the Shank with little to know sprinkler love.  The PAX moseyed to an area where their next 45 minutes would be partnering up with a block of their choice laid out before them and about an 80-yard straightaway for some sprints.  

Here’s the ladder up and down details:

Block Burpees x 5 / sprint down and back as a group

Block Merks x 10 / sprint down and back as a group

Alpos x 15 / sprint down and back as a group

Block Thrusters x 20 / sprint down and back as a group

BBSUs feet in block x 25 / sprint down and back as a group

Reverse Block curls x 30 / sprint down and back as a group

Iron Crosses-static press block x 35 / sprint down and back as a group

Vertical block shoulder presses x 40 / sprint down and back as a group

Windshield Wipers x 45 / sprint down and back as a group

Chest Press with block x 50 / sprint down and back as a group

Then, work our way back down the ladder.  We timed it perfectly.  Ken Doll took over midway back down the ladder like a professional co-Q.  Coon Dog and Ram Rod had their own personal sprint contest all morning.  Never could quite slow those dudes down.  Good Hands judo chopped a block….mentally….then physically!

The Music:  an assorted Hair band mix that went over well with the PAX.  Ken Doll even was trying to place one song in a John Hughes classic….professional effort KD, just came up a little short.

Great work this morning, gentlemen!  see you soon

Announcements:  F3 Dad’s Camp; DOT’s 50K this Saturday; Q Sheet needs filling at all AOs

Prayer requests:  All of our brother’s battling the evil C; marriages; families experiencing a loss

Devo:  Routine vs Commitment (What’s your purpose and your why?)  Has your F3 commitment become a routine?  #StayCommitted

Thank you, Rat from F3Charleston!

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