It’s been a couple of months since YHC has stepped foot onto the hallowed grounds of Shawshank. F3 Midlands Tour, Summer baseball, and work travel have gotten in the way. Good to see some familiar faces this AM and hear the familiar complaining from Passion Fruit.
After reading some recent backblasts (especially the latest from Coon Dog), YHC decided to write up the most simple workout imaginable. We did run out of time and didn’t get to use the bricks. Or maybe we just had bricks to honor our absent AOQ.
We got a little wet and covered with grass trimmings but work was done. TClaps to Dunphy for the effort this AM. Killed it. Also, Lego’s squat form is much better. Back still bends too much, though. (I’ll see myself out).
Conditions: 70 degrees, wet
The Thang:
Disclaimer, BOM
Warm up mosey
COP
- Michael Phelps x 15 IC
- IW x 15 IC
- Hillbillies x 15 IC
- TTT x 15 IC
Line up at fence
Round 1
- Merkins x 15, Squats x 15, Iron Cross x 15
- Run to far pole
- Burpees x 5
- Run back
Round 2
- Merkins x 15, Squats x 15, Iron Cross x 15
- Run to far pole
- Burpees x 5
- Run back
- x 2
Round 3
- Merkins x 15, Squats x 15, Iron Cross x 15
- Run to far pole
- Burpees x 5
- Run back
- x 3
Mosey to grab block and 2 bricks
Line up at goal line
Round 1
- Block press x 15, Curls x 15, BBSU x 15
- Farmers Carry block to near pole (about 30 yds)
- Blockees x 5
- Farmers Carry back
Round 2
- Block press x 15, Curls x 15, BBSU x 15
- Farmers Carry block to near pole (about 30 yds)
- Blockees x 5
- Farmers Carry back
- 2
Round 3
- Block press x 15, Curls x 15, BBSU x 15
- Farmers Carry block to near pole (about 30 yds)
- Blockees x 5
- Farmers Carry back
- x 3
Returns blocks and bricks and run back to the flag
COT & BOM
Devo: Puzzle Piece
Prayer Requests:
- Mitch
- Jenny
- Hash
Announcements:
- 9/9-10 BRR
- 9/16 Camp Chemo 5k
- 9/24 Never Forget Challenge
- The Rock returns soon