Happy birthday Shawshank! YHC (Cheers) takes responsibility in not advertising this as well as thought, but there was still a great turn out. With 38 PAX in attendance, this was a much celebrated milestone and shows the respect that the first west side AO garners. Thank you brothers for all of your support that you continue to give this AO.
Conditions: mid 70’s, high humidity of course
Warm up Mosey
COT:
Q – Ken Doll
Hillbillies x 10 IC
TTT x 10 IC
SSH x 10 IC
(Hold plank thru this circuit)
Plank Jacks x 10 IC
Merkins x 10 OMC
Shoulder Taps x 10 IC
Merkins x 10 OMC
Mt Climbers x 10 IC
Merkins x 10 OMC
The Thang:
Break into 3 groups, rotate after 20 minutes to next station, led by a different Q.
Slammer AMRAP station
Q – Cheers:
-Start at picnic tables and conduct 21 dips.
-Bear crawl across the bridge and do 21 BBSU.
-Run to far corner and perform 21 Merkins.
-Run to stairs and get 21 squats in.
-Run to next set of stairs and finish with 21 calf raises.
-Run back to picnic shelter and do it all over again, except add 1 to each rep.
-Rinse and repeat until time is called.
Shawshank Beach WO Station
Q – Dunphy
Pax had to earn their fun time in the sand this morning. Everyone was dreading the sand this morning but hopefully YHC made it a little more fun. Good form by Scotch on his Hello Dollies. KenDoll was modest with his hip thrusters. Asian power hitter Brita represented for the Ambush crew. Juice and Paperjam thought running 10 miles was a lot better than playing in the sand with YHC. Ebert got some extra milage today with his ball chasing skills. Good work men! Happy you came to celebrate Shawshank 4th Birthday!
The Cat Box – Volleyball WO
11s
Pax start on the grass edge with 1X burpee run up to net and do 10X Jump Blocks. Recycle with 2X burpees and 9X Jump Blocks. Continue until Q calls recover.
Shank Jungleball
Two teams. Each team has 3 hits to get ball over net. If team fails, they perform an exercise 5X ( BBSU, Hello Dolly, Merkins, etc). Rotate clockwise for service.
11’s on the hill Station
Q – Notebook
Squats on bottom, merkins on top…clock merkins, call out time, rotate to time, the do that number of merkins, continue to rotate clockwise returning to 12. 4 random # sets.
Mosey to field for evil 8’s:
Start in middle of field mosey to corner, 8 squats, lunge to opposite corner 8 merkins, return to center 8 burpees, continue making an 8 pattern on the soccer field.
T-Claps to the men of CAT for hearing about the celebration early this morning, then coming over to join the fun after their prayer.
Announcements:
6/16: F3/FiA family workout at Hollow
6/23: Pool Party in Lego’s neighborhood
6/30: Bootcamp at Shawshank, double down to Homeless Vets shelter for WO
7/21: Carolina Reaper
8/4: Sweet Baby O 5K
Prayers:
Injured PAX
Unspoken prayers