November 17th, 2020 By Skipper

Four men showed 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. A cool morning, probably our first under 40deg in the gloom at Precinct. 10 burpees to start the exercises made us forget about the chill. #wewarmupquick
2. @Guiness showed up a few minutes late, but he quickly caught our group that stuck together for the rest of the workout. #2ndF #blamedhistardinessonthedog
3. Great to have @R2D2 and @Gordo push me today. #ISI
4. Prayers for marriages, cancer, small businesses, our country. #wheretwoormorearegathered
5. PSA – This will be the last #Shawshank at Precinct for a few months. Next week (11/24) will be the last winter workout at Precinct as we are moving to Tradition on Tuesdays starting in December. #hopingtokeepthenumbersupatTradition

Ahoy!

Skipper

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