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