4 of Durham’s finest appeared out of the gloom to start their Tuesday morning with “The Shaft”…

Warmup: SSH, windmills, IWs, twists/arm circles, yogging around the top deck
Up and down the corkscrew of death ramp via indian run

4 corners pyramids: start on level 6 at each corner of the garage perform exercise then sprint to next corner, etc… until at top deck
#1: 10 air squats, 1 merkin, 40 count plank (bows/toes)
#2 9 air squats, 2 merkins, 40 count plank
#3: 8 AS, 3 M, 40 count plank… you get the drift…

Circuits – time to break out “The Shaft”.. 30 pounds, 40 inches long, 3 inches in diameter..
station 1: pullups x10
station 2: box jumps x10
station 3: front squats with “The Shaft”
station 4: LBCs until next guy done with pull ups
3 rounds of first circuit
station 1: russian split squats, round 1 5 each leg, round 2 10 each leg
station 2: russian hammers, round 1 10, round 2 20
station 3: dips, round 1 10, round 2 20
station 4: overhead press with “The Shaft”, round 1 10, round 2 20

ran out of time for Mary —> COT

0 Replies to “The Shaft”

  • I think this workout deserves a comment with a few lines from one of the great songs of our time:

    Who’s the black private dick that’s a sex machine to all the chicks?
    (Riggs!…I mean, Shaft!)
    You’re damn right
    Who is the man that would risk his neck for his brother man?
    (Shaft!)
    Can ya dig it?
    Who’s the cat that won’t cop out when there’s danger all about
    (Shaft!)
    Right on

  • The 10 rounds of 40 seconds planking was also called “40 seconds of I hate Doogie.”

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