• When: 2021-07-22
  • QIC: Brick
  • The PAX: Scotch, Hash and Rice, Soaker, Lego, Coon Dog, Brick (& and a remote Cheers).


Shawshank 7.22.2021

 

One Minute Warning:

Disclaimer:

Prayer:

The weather: Humid and Nasty! 

 Warm up Mosey Lap and Circle up

SSH X 15 IC

Big Ole Arm Circles X 15 IC

Air Squats X 15 IC

SSH X 15 IC then 5 Burpees OYO (Rinse and Repeat 2 more times)

The Thang:

In Parking lot:

Run 40 yds down and back then 10 Merkins IC. 

40yds>10 Merkins IC + 10 Shoulder Taps IC

40yds>10 Merkins IC + 10 Shoulder Taps IC + 10 Plank Jacks IC

40yds>10 Merkins IC + 10 Shoulder Taps IC + 10 Plank Jacks IC + 10 hand release merkins OYO

Holding plank through all exercises. 

Mosey to other side of parking lot

Sprint 25 yds from curb to curb doing increments of 5 exercises at each curb until you achieve 40 reps of each exercise.  Excercises were Bonnie Blairs and Bobby Hurleys. 

In Parking lot Grass:

Run 40 yds down and back then 10 Uncle Ron’s IC. 

Run 40 yds > 10 UR’s IC+ 10 In and outs IC

Run 40 yds > 10 UR’s IC+ 10 In and outs IC + 10 American Hammers IC 

Run 40 yds > 10 UR’s IC+ 10 In and outs IC + 10 American Hammers IC + 25 LBC’s OYO

Grand Finale: 

Sprint 25 yds from curb to curb doing increments of 5 exercises at each curb until you achieve 40 reps of each exercise.  Exercises were Burpees and 2 Ct Mt. Climbers. 

Recover!

Announcements:

  • Stomp the Swamp 8/21
  • Dads Camp 8/20-8/22 (Few Tickets left)
  • 9/11 Memorial Run on 9/18

Prayer:

  • Coon Dogs Brother and SIL Closing and moving to Charleston goes well
  • Praise for Coon Dog’s Wife new Job
  • Lego’s Dad
  • Marriages
  • Pax with Cancer
  • No Help

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