WEATHER: Cool weather 60 Degrees. Perfect weather for Burpees. THE THANG: You have 1 minute to complete 4 Merkins, 4 Bonnie Blairs, and 4 Burpees. Beginning of next minute rinse & repeat for 10 sets. Run one lap around parking lot. You have 1 minute to complete 4 Merkins, 4 Bonnie Blairs, and 4 Burpees. …
Always great to share the gloom with the fine men of Shawshank. 11 Pax braved the cooler temps to get in some work. Even F3 Lexington Nantan – Ranger decided to check in with the Shank(making sure we get in the full 45 minutes). YHC and the men were in good spirits with some fun …
Well, App State went and did it again, they got ranked in the top 25. This time at #24! Hopefully, it will be longer than a week this time, but either way, this workout was a celebration of that ranking. Coon Dog made an excellent point today. He said, and this is a paraphrase, App …
7 PAX posted for a Saturday workout at Shawshank for YHC’s return to the Q Sheet. T-Claps to Hedges for posting for StrideLite even though he couldn’t stay for boot camp. Below is a summary of the work that was done: Conditions: 75 deg F with a hint of Fall in the air FNGs, Disclaimer, …
Conditions: 70s and MOIST. 20 Pax did the harder thing by posting and knowing what was to happen at YHC Respect and Anniversary Q. As KenDoll put it, “The most Dunphy Q ever: sand, guns, man touching, and thrusters!” All the basic ingredients for a Dunphy Q were achieved. Some mumble chatter at kitty litter …
RESPECT & F3 5 year Anniversary – Most Dunphy Q Ever!Read More »
It was another great day at Shawshank! There was a lot of complaining even though YHC kept the running down to a bare minimum and the bear crawls and merkins down to nothing. There was an exercise or two or three that mimicked the Iron pax Challenge this week, but it’s all about making each …
Since we were one day before September 11th, I thought we could remember that day and the hero’s that made the ultimate sacrifice to save others. Weather was a humid 70 degrees. 5 Men showed up to get better. We started with our prayer, then mosied to the soccer field. We circled up and did …
As the title states, YHC was in Shawshank’s basement and found this workout with some dust on it in the “Cheers” section. On another note, that section is the only one inside the trash can for some odd reason. It looked good enough to YHC to dust off and use though. This was inspired last …
A Workout from the Archives of Shawshank’s BasementRead More »
Conditions: 75 Degrees… dry, but humid The Thang: YHC tried to bring the Pax a creative beat down they would remember, but YHC fears they will remember the WO for the wrong reasons. The goal was less running, but more reps, but did not realize it would be hard to see colored cones in the dark …
Yeah, today was hot. YHC has never been part of a water break outside of football camp/practice, but it was necessary today. We had 12 strong PAX finish the ridiculousness in style that only the men of Shawshank can, with lots of mumblechatter, but more importantly, with a “get the job done” kind of attitude. …