Weather Conditions: 67°
Oh what a morning it was at Shawshank as the seemingly cooler temperature helped rustle up a strong showing for StrideLite and Boot Camp with 12 pax in total! YHC arrived earlier than normal to set up prior to SL and was delighted to see the Shortagemobile already there. That was a good sign of things to come as 10 pax conquered the fartsack for some early miles with the Janus Route. All in all, work was done and everyone got better. As for the workout, here is how it went:
Disclaimer and Prayer
Mosey to the Block Pile and Circle up on the nearest Island
COP – All IC
▪ x25 SSH
▪ x10 OHP
▪ x20 Imperial Walkers
▪ x10 Curls
▪ x15 TTT
▪ x10 Tricep Extensions
▪ x10 Windmills
▪ x10 Shoulder to Shoulder
Overhead Carry the Length of the Islands and place blocks at the first corner of Warden’s Way
4 Corners Single Dice Roll
Each Corner had a sheet with 3 Upper and 3 Lower/Core Exercises
- Roll Even – Clockwise to the next Corner – Upper Body Exercises
- Roll Odd – Counter Clockwise to the next Corner – Lower/Core Exercises
Corner Exercises:
- Corner 1
- Upper Body – OHP, Curls, Tricep Ext
- Lower Body – Thrusters, American Hammers, Jumbo Flutterkicks
- Corner 2
- Upper Body – HR Merkins, Mountain Climbers, Dive Bombers
- Lower Body – V-Ups, 180° Jump Squats, Lunges
- Corner 3
- Upper Body – Merkins, Plank Jump-Ins, Shoulder Taps
- Lower Body – Windshield Wipers, Prisoner Squats, Smurf Jacks
- Corner 4
- Upper Body – Derkins, Plank Jacks, Carolina Dry Docks
- Lower Body – Iron Crosses, Squats, Bobby Hurleys
Replace Blocks and Mosey back to the Shelter
RECOVER
COT
Announcements
▪ 06/19: Jailbreak – Shades of Gray Q
▪ 06/19: 2nd F Gathering at Krafty Draft @ 7pm
▪ 06/20: Shawshank – Revere 2 Yr Anniversary Q
▪ 06/20: Ken Doll Golf Tournament
▪ July and/or August – Month of Murph (10 Murphs in a month)
Prayer Requests & Praises
▪Cheers’ wife Ashley
▪ Harmon Family
▪ Breaker Breaker and his recovery
▪ Teddy and Family
▪ Garth
▪ Marriages
Superlatives
▪ First to HC – Shades of Gray
▪ First on the Scene – Shortage
▪ Mr. PR – Mungo
▪ Most Gnarly Road Rash – LEGO
▪ Block Sharer – Revere
▪ Left vs. Right Arm Confusion – Love Shack
▪ Cotters – Cheers
▪ Gloom Ninja – Widget
▪ Full StrideLite – Soaker
▪ 2nd F Inspiration / War Daddy – Garth
▪ Janus Champion – Shine
BOM
DEVO: 2 John 1:6