15 pax assembled ‘round the #ShovelFlag this AM to make their #downpainment. YHC appreciated the invitation to come Q and hospitality from the friendly convicts at Shawshank.
Disclaimer and BOM led by YHC
Mosey to baseball field parking lot
COP
Windmills x 10
Hillbillies x 10
Imperial Walkers x 10
Squats x 10
Thru the Tunnel x 10
LBCs x 10
LBACs x 10
Raise the Roof x 10
Overhead arm claps x 10
10 dips
10 step ups per leg
10 incline chest to bleacher ‘mercans
Rinse & Repeat
Enter baseball field
Partner up for “Beat The Freeze”
Mosey to left field corner
Runner 1 (75% around warning track)
Runner 2 (sprints to catch partner after partner reaches the corner in left center)
Right field corner 20 SSH
First base 20 ‘mercans
Backstop 20 calf raises
Third base 20 Hillbillies
Left field corner 20 squats
Flapjack partners on run Rinse & Repeat
Right field corner 20 High knees
First Base 20 Butt kicks
Backstop 20 Mountain climbers
Third Base 20 High knees
Left field corner 20 Butt kicks
Flapjack partners on run
Right field corner 20 ‘mercans
First Base 20 ‘mercans
Backstop 20 ‘mercans
Third Base 20 ‘mercans
Left field corner 20 ‘mercans
(Inspired by Notebook… Aye!)
Mosey back to SF for Mary
Plank-o-Rama while waiting on the 6
Flutter kicks x 15
2 Turkish getups
Hello Dolly x 10
2 Turkish getups
Bicycles x 10
2 Turkish getups
Russian Twist x 10
Boat / canoe
2 Turkish getups
COT
BOM led by Notebook
Moleskin:
Good times at the ‘Shank this morning. And T-claps to the operator of the @F3Shawshank Twitter account for referring to YHC as “legendary”, which the convicts didn’t miss and used as an opportunity to try to unnerve the Q this AM.
YHC has been fascinated by the mid-inning entertainment put on by the Atlanta Braves starting last season known as “Beat The Freeze.” Contestants are given a sizeable head start before The Freeze is unleashed. Many opponents have failed to properly estimate the speed of The Freeze. Many have, but there isn’t anything they can do about it. I encourage you to look this guy up and read about him. He has a great story and I wish him well!
Announcements:
3rd-F 5k this Saturday. Timmerman Trail. 0800. Be there! And make a donation if you can. If not, be there anyways!
Shawshank will be open for a double-down opportunity.
May 4: Columbia Fireflies Dads’ Outing
May 19: Mud Run