• When: 2022-06-09
  • QIC: Brick
  • The PAX: Ken Doll, Cheers, Soaker, Coon Dog, Danish, Garth, Soaker, Dunphy, Knozit, Brick


Tabata Thursday at Shawshank

I’ll just take a minute to give the pax credit; today was humid and the workout was pretty terrible if I do say so myself, but everyone (yes even Coon Dog for the most part and by his standards) stepped up and gave great effort. 

Nice job today, men!

One Minute Warning:

Disclaimer:

Prayer:

The weather: 70’s and humid

 Warm up Mosey  and Circle up

SSH X 15 IC, Merkins X 10 IC, Air Squats X 10 IC

The Thang

Starting on one of the soccer fields base/goal line (whatever they call it):

Perform 10 Burpees, then run to the opposite base line and do 15 (2ct) mt. Climbers and return to the start line. Rinse and repeat decreasing your burpee count by 2 each round, i.e. 10,8,6,4,2 (always doing 15 mt. climbers). 

Next: Partner up on the same goal line.

Round 1: P1 is doing a bearcrawl/merkin combo 30 yds and back while P2 is doing called core exercise until P1 gets back (combo was 2 bearcrawl steps, then two merkins)

Run 100 yds and back. 

Round 2: P1 is doing a lunge/squat combo 30 yds and back while P2 is doing called core exercise until P1 gets back (combo was 2 lunge steps, then 5 airsquats)

Run 100 yds and back. 

Round 3: P1 is doing a crawlbear/CDD combo 30 yds and back while P2 is doing called core exercise until P1 gets back (combo was 3 crawlbear steps, then 2 CDD’s)

Run 100 yds and back. 

Round 4: P1 is doing a broad jump/burpee combo 30 yds and back while P2 is doing called core exercise until P1 gets back (combo was 1 broad jump, then 1 burpee)

10 Minutes left, gave us just enough time for 8 minutes of Tabata

20 seconds of Burpees (as many as you can do), 10 seconds rest > 20 Seconds of SSH (as many as you can do). Rinse and repeat for 8 rounds. 

Mary:

Crunchy Frog X 15IC-Brick

Freddie Mercury X 10 IC- Ken Doll

Flutter Kicks X 10 IC- Soaker

20 LBC’s OYO- Garth

RECOVER!

Announcements:

  • 7/16-Carolina Reaper
  • Pool Party-TBD
  • 10/8-Tough Mudder 
  • 9/24-9/11 Challenge
  • STS-TBD
  • 8/19 thru 21 Dads Camp 
  • Jan 14 2023-Harbor Walk
  • TT next Thursday 6/16 at O’hara’s
  • Need Mentors-See KD
  • Jailbreak on Friday at 515

Prayer:

  • Anne (Swanson)
  • Pax and fia with Cancer
  • Cheers’ brother has covid
  • CD’s Friends

Devo: Psalm 43: 2-4

Whatever trial, sin, or heartache, return to God and make Him the “source of all your joy”

For you are God, my only safe haven.
    Why have you tossed me aside?
Why must I wander around in grief,
    oppressed by my enemies?
Send out your light and your truth;
    let them guide me.
Let them lead me to your holy mountain,
    to the place where you live.
There I will go to the altar of God,
    to God—the source of all my joy.

 

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