• When: 2021-06-10
  • QIC: Coon Dog
  • The PAX: Dunphy (R), Sonic, Beast Boy, Hash & Rice, Good Hands, Cheers, BuzzSaw (R), Ken Doll, Ramrod, Garth (R), Soaker, Coon Dog

Shawshank Leg Day

Weather Conditions: 72° & 92% humidity

12 Pax defied the fartsack and posted for betterment this morning.  These pax are so strong, watches weren’t even registering they were actually working out and they were getting reminders to start moving in the middle of boot camp!  Still, in the end work was done and everyone got marginally better.  As for the workout, here is how it went:

Disclaimer and Prayer

Mosey around the parking lot and circle up on one of the Islands

SSH x25 IC
Imperial Walkers x20 IC
TTT x 15 IC
Windmill x10 IC


Use the two sideways opposite each other in the parking lot with two islands between them
1. Gas Pump x1 at the first sidewalk
2. Mosey to the first island
3. Calf Raises x5 on the curb up to the island
4. Squats x5 in the middle of the island
5. Mosey to the second island
6. Calf Raises x 5 on the curb up to the island
7. Squats x5 in the middle of the island
8. Mosey to the opposite sidewalk
9. Plank Jump-Ins x10
10. Mosey back repeating steps 2-8 each round
11. Add x1 Gas Pump each round and subtract x1 Plank Jump-In

Mosey to the Big Shelter

Box Work
1. Box Jump x1
2. Box Squat x5
3. Rinse and Repeat adding x1 Box Jumps each round while always doing x5 Box Squats
4. Stop once you have reached x10 Box Jumps

Wall Sits 1 minute x2



F3 Midlands Tour
08/21:   Stomp the Swamp

Prayer Requests & Praises
Uncle Rico and his M
Slim Jim
No Show
Ramrod’s mother
Garth’s son wedding is this weekend

#T-Claps to Good Hands for doing the one and only Merkin at Shawshank this week


DEVO:  Chasing Winning

Here is what you should know about WINNING before you chase it.
Winning is not loyal to you.  It does not care about you.  Winning doesn’t care about how sore you are.  Winning does not care about how much sleep you get.  Winning does not care about how hard you work at times.  And sometimes other may not outwork you, yet they still win.  It isn’t fair.  Sometimes there is no justice.  Winning requires all of you, and then more… and it promises you nothing.  It’s a mastermind of creating fear and doubt in your mind.  It causes setback after setback.  So the question is about winning:  Are you willing to sprint when the distance is unknown?  Then why chase this thing called winning?  Because the only think that is guaranteed in life if you don’t chase it is LOSING.
     – Coach Lew Caralla, Georgia Tech

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