YHC loves to Q at Shawshank, his home AO. The men here like to talk and mumble chatter is always prevalent! Today was no different. We had fun, we worked hard, and hopefully, we got better.
Here’s how it went today:
Conditions: Mid-50’s; Rain in the forecast but we missed it
Disclaimer/Prayer
COP:
SSH x 10
TTT x 10
LBAC x 10 each way
The Thang:
Mosey to pull up shelter:
In honor of Uncle Ron’s Protege that finally blew a gasket after 416,252 miles:
* Pull ups x 4
* 1 burpee
* Pull ups x 6
* 2 Burpees
* Pull ups x 5
* 2 Burpees
Mosey to Shank Hill:
Line up for 11’s
* 10 Merkins at bottom
* Bear crawl to top
* 1 squat
* Rinse and repeat deducting 1 Merkin Rep at bottom and adding to the Squats at top until each PAX reaches 10 squats at top and 1 Merkin at the bottom
Mosey to block pile:
Grab a block and line up on sideline
In honor of App State winning 20 – 15 over the Gamecocks:
* 20 curls then lunge to opposite side line with block
* 15 tricep ext x 15 then walk back
* 20 squats then walk to opposite side line with blocks
* 15 calf raises with blocks then run back
* 20 incline merkins on blocks then walk with block overhead to opposite side line with blocks
* 15 decline merkins with blocks then walk with blocks overhead back
Return blocks and head back to shelter, running backwards across bridge
In honor of the Gamecocks four wins this year:
Line up for Peoples chair x 1 minute with arms out at 15s mark, arms up at 30s mark, then back; rinse and repeat x 3 for a total of four rounds for each Gamecock win
Mary:
Flutter kicks x 25
LBC x 50
American Hammer x 15 (2 count)
Recover
Announcements:
* 11/16: Cheech 10K
* 11/23: Hairy Bison
* 12/14: Christmas party
* January is the Harbison 50k
* 2/15: Dam to Dam
* 3/23: P200
Prayers:
* Brainiac having health issues
* Ponzi’s MIL
* Payne Family
* Light Bill and family (Lake Murray PAX)
* Veterans (21 a day die by their own hands)
* Veterans families
* Raft’s M
* Dunphy’s mom and dad
* Coon Dog’s cousin, Megan, whose baby is in the NICU