One Minute Warning:
Disclaimer:
Prayer:
The weather: 72 with 100% humidity
Always enjoy my posts at the Shank. Today 13 pax take their DRP and give very strong effort. These guys took everything YHC threw at them; namely, Prison Merkins, Prison Squats, and Box Jump Burpees (which someone aptly renamed “prison burpees”).
It was great to see one of the Vets from Saturdays Boot Camp at the homeless shelter posted this morning (Viper, respect). He also showed up for The Rock prior to Boot Camp. TClaps to the HIM that took turns walking with him during our workout, I wouldn’t have expected this group to handle that any other way.
Mosey one big lap around parking lot over to soccer field.
Circle Up:
Side-Straddle-Hop x 15 IC
Thru-the-Tunnel X 15 IC
Prison Merkins X 15 OYO
LBAC’s Front and Reverse
Mosey over to the picnic shelter (not for a picnic).
The Thang:
Box Jump Burpees X 10 OYO
Prison Air Squats X 20 OYO
Prison Merkins X 15 OYO
Dips X 20 OYO
Mosey Lap around Parking lot
Rinse and Repeat total above circuit again.
AB/Core Ladder:
Line up:
In and outs (4 Count) X 15 IC
Sprint to light pole and back pedal back to line
In and outs (4 Count) X 15 IC
American Hammer (4 Count) X 15 IC
Side Plank Walk 20 yds and back
In and outs (4 Count) X 15 IC
American Hammer (4 Count) X 15 IC
Mt. Climbers (4 Count) X 15 IC
Bear Crawl 20 yds and back
In and outs (4 Count) X 15 IC
American Hammer (4 Count) X 15 IC
Mt. Climbers (4 Count) X 15 IC
Burpees X 10 OYO
Sprint to light pole and back pedal back to line
In and outs (4 Count) X 15 IC
American Hammer (4 Count) X 15 IC
Mt. Climbers (4 Count) X 15 IC
Burpees X 10 OYO
1 Minute Plank
Lunge to light pole and recover walk back to line
Turn around an line up at light pole:
5 Merkins→Bear crawl 10 Yds→ 5 Merkins→Bear Crawl 10 yds→5 Merkins
10 Squats→Lunge 10 Yds→ 10 Squats→Lunge 10 yds→10 Squats
5 Merkins→Bear crawl 10 Yds→ 5 Merkins→Bear Crawl 10 yds→5 Merkins
Mosey Large lap around soccer field back to flag (800ish meters).
RECOVER!
Announcements:
- Reaper Run in July 14th
- Sweet Baby O-Aug 4
- Stomp the Swamp-Aug 25
- Ryan Rawl Challenge at State House Tomorrow.
- December CSAUP-West Side Relay Challenge
- Clothing Drive for Vet’s home (need gloves, workout clothes, all sizes)-See Cheers
- Cryptonite Sand Bag Challenge this Saturday
- Vet’s Double Down Boot Camp Every other Saturday (when BC at Shawshank)
- Capital City Ruck-Last weekend in July (Greenwood) and 1st weekend in November
- Cheech 10K-2nd weekend in November
- Harry Bison-3rd weekend in November—Free event
Prayer Request:
- Buzz Saw
- JJ
- Shirley Temples’ Dad (Medication not effective) (Bill)
- Beta’s Uncle
- Scotches Dad
- Katniss’ Father in Law
- H&R’s Instructor-Troy Nutter passed away. Pray for his family.