• When: 2021-02-23
  • QIC: Ken Doll
  • The PAX: Lego, Good Hands, Cheers, Coon Dog, Soaker, Ramrod, Hash and Rice, Dunphy, Brick, Ken Doll


Hug it out

Weather was #realnice for the Tuesday edition of Shawshank, however, the fields were a little damp. While the damp fields were a source of complaining for some pax, others went into Michael Scott mode. Dunphy wanted some #mantouching but, alas, there was none. It was a pretty good morning in the #gloom. 

Here’s what we did: 

Conditions: low 40s, 

The Thang:

Disclaimer, BOM

Mosey to grab a block

Stretch it out

  • Michael Phelps x 10 IC
  • Big Arm Circles x 10 IC (front and back)

Block Work COP

  • Merkins on block x 12 IC
  • Curls x 12 IC
  • Presses x 12 IC
  • Numbskulls x 12 IC 
  • BBSU x 20 OYO
  • Merkins on block x 10 IC
  • Curls x 10 IC
  • Presses x 10 IC
  • Numbskulls x 10 IC 
  • BBSU x 20 OYO
  • Merkins on block x 8 IC
  • Curls x 8 IC
  • Presses x 8 IC
  • Numbskulls x 8 IC 
  • BBSU x 20 OYO

Four Corners Ladder (perform 5 reps of each exercise at each cone, run to the next cone, R&R at each corner)

  • Round 1: Plank Jack Merkins x 5, 
  • Round 2: Plank Jack Merkins x 5, Squat Jumps x 5
  • Round 3: Plank Jack Merkins x 5, Squat Jumps x 5, V-Ups x 5
  • Round 4: Plank Jack Merkins x 5, Squat Jumps x 5, V-Ups x 5, Carolina Dry Docks x 5
  • Round 5: Plank Jack Merkins x 5, Squat Jumps x 5, V-Ups x 5, Carolina Dry Docks x 5, Burpees x 5

Back to the blocks 

  • Merkins on block x 10 OYO
  • Curls x 15 OYO
  • Presses x 20 OYO
  • BBSU (feet in block) x 25 OYO

Return block and head back to the flag

COT & BOM

Devo: Proverbs 21:3

Prayer Requests:

  • Notebook
  • No Show

Announcements:

  • 3/6 7-Year Anniversary Convergence
  • 3/19-20 Palmetto 200

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