September edition of #Shawshank

It’s that time of the month at #Precinct. Our monthly AMRAP workout that has morphed into what we call #Shawshank.  Seven highly motivated men/young man shared all 3 F’s today!

#Shawshank Thang:

After a short warm-up, mosey from Intake to the bottom of the Farm Lands (Avon Farm) to Station #1

Station #1 = 10 Burpees, complete and advance uphill to Station#2 = 20 Crunchy Frogs and return to Station#1

Station#1 = 10 Burpees, complete and advance uphill to Station#2 = 20 Crunchy Frogs; and then up to Station #3 = 20 Carolina Dry Docks -> run down hill to to Station#1

Continue to build up one station at a time, and perform every station in order on the way up the hill; run all the way down to Station#1 after every new station.

Next stations are:

Build up to Station #4 = Apollo Ohno -> run down hill to to Station#1

Build up to Station #5 = 20 Plank Jacks -> run down hill to to Station#1

Build up to Station #6 at Great Wall = 20 Muscle Ups -> run down hill to to Station#1

Build up to Station #7 at Gun Range = 10 Pull Ups -> run down hill to to Station#1

Finish and COT.

Prison Moleskin:

  1. The Fall temps are starting to feel really nice in the gloom. #feelinggood
  2. Awesome to have 7 post today, and most even knew what to expect. #shawshanktoday?
  3. @Vulture led the pack and the rest of us tried to keep up. The kid is a 12-year old beast. #keepitupyoungun
  4. Prayers for @Brutus and his trip to Lake Charles, LA, for hurricane clean-up. #morestormsontheway

Ahoy!

Skipper