Small Movements

QIC: Angus
Date: 10/07/2017
PAX: Ohms, Burgundy, Prosciutto, Mudslide, Esse
AO: The Land Fill


64 Degrees humid. Dark and Dry with no rain in sight – the gloom does not offer many mornings like this.

The Disclaimer

It’s important. Always. This is a peer led workout, YHC is not a professional, all PAX are here of their own free will, push yourself but modify if necessary, and be aware of your surroundings.


Toe Touch x 10
Hang x 10
Baseball Stretch x 10
Quad Stretch x 10
Tricep x 10
Across Chest x 10


Diamond Merkin x 10
SSH x 15
CDD x 10
SSH x 15
Merkin x 10
SSH x 15
Corncob Merkin x 10 (OYO)
SSH x 15
LAC (FWD/BWD) x 12
CHIN (CW/CC) x 12
MNC x 15
SP x 15
Wide Merkin x 10

The Thang

The Dufresne

All PAX were asked to recall the movie The Shawshank Redemption. Where near the end *Spoiler Alert* Red narrates Andy’s escape as the following:

Andy crawled to freedom through five hundred yards of shit-smelling foulness I can’t even imagine- or maybe I just don’t want to. Five hundred yards… that’s the length of five football fields; just shy of half a mile. Andy Dufresne, who crawled through a river of shit and came out clean on the other side.

Yep, you guessed it. PAX were brought to the far end of the soccer field which, as YHC stated, might not be precisely 100 yards but it’s damn close. The PAX were instructed to crawl to the other side. It doesn’t matter what kind of crawl: bear crawl, crab walk, komodo, baby, commando, or seal crawl. Do whatever you have to do to get to the other side. Can’t forget to mention, their carefully chosen rock (or coupon) must get there too. 

Rinse and Repeat x 5, Moving one rock to the right each time.

With 3 Minutes left –


Little Baby Crunches x 50


“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.” – Mark Twain

Small Movements, Big Change.

YHC used the rocks as an object lesson intentionally — we need to think about our current habits. What are the “good” habits we want? What “small movements” can you take to get where we want to go?

Whether its going to bed early, reading your bible, or daily meditation – just as we are continually working to improve out in the gloom – find ways to get better and build positive habits everywhere else.

Move the rock down the field. Whatever it takes. Get to the other side and once you get there keep find ways to get better.



GrowRuck – 11/17

F2 HH – Mudslide will be coordinating.

New AO – We will be adding a Monday / Wednesday workout on the Brainerd side of town. Potentially at Camp Jordan. Be praying about this expansion and EH’ing, so our region can continue to grow and thrive. Contact Prosciutto or Ohms for questions.

_Angus Out