October #Shawshank @F3ThePrecinct

Four men show up for our monthly AMRAP workout known as #Shawshank.  All 3 F’s enjoyed today!

#Shawshank Thang:

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. Perfect weather this AM; a chill that you quickly forgot about as the blood started pumping. #refreshingtemp
  2. A nice surprise to have @NoH join for the festivities this morning. #hasitreallybeenoverayearforbootcamp?
  3. @Royal claims that he won’t be showing up to #Precinct for 0530 bootcamps when he moves to Denver (NC) in December. #theotherguysdo
  4. @Guinness led the pack until the final lap and then was slowed down due to “sleep deprivation”. #newdogdad #congrats
  5. Prayers for our country! #dontforgettovote

Ahoy!

Skipper