• When: 2021-01-05
  • QIC: Ken Doll
  • The PAX: Cheers, Coon Dog, RamRrod, Soaker, Lego, Cowbell, Ken Doll


First Shawshank of 2021

Great morning at The Shank started with a Soaker-led discussion at The Rock. Others chose to train up for the D2D Relay. A surprise rain (to me, anyway) hovered slightly above us. Nothing too bad. Then we did a lot of planks and merkins and squats and other stuff. 

Enjoyed it, Men. Strong work. 

Conditions: low 40s, slight drizzle

The Thang:

Disclaimer, BOM

Mosey to COP

Michael Phelps x 10 IC

Hold plank for the rest:

Plank Jacks x 10 IC

Shoulder Taps x 10 IC

Mt Climbers x 10 IC

Hydraulics x 10 IC

Mosey to soccer goal. Line up facing other soccer goal about 40 yd ahead

Merkin Ladder

20 merkins, sprint to other goal, 19 merkins, R&R until 1 merkin

Merkin total = 210

Mosey to line for Suicide Ladder

3-cone suicide, Each time you make it back to base line, Squats x 5

x 3, increasing squats by 5 each round

Squat total = 90

Mosey to bottom of hill for Jacobs Ladder

Run up  – 7 burpees – Run down

R&R decreasing 1 burpee each trip until 1

Burpee total = 28

Hand Release Merkins x 10 OYO – Flutter kicks x 10 IC

Hand Release Merkins x 8 – American Hammers x 10 IC

Hand Release Merkins x 6 – Freddie Mercuries x 10 IC

Hand Release Merkins x 4 – LBCs x 10 IC

Hand Release Merkins x 2 – Dying Cockroach x 10 IC

Group mosey back to the flag

COT & BOM

Devo: Matthew 6:5-13

Prayer Requests:

-Notebook, No Show,  Iron Mary’s Son, Praise for Lego’s Dad

Announcements:

-SAFE Run this week

-2/20 Dam to Dam Relay

-3/19-20 P200

 

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