6 pax post at Anchor on a soggy, but not rainy, Wednesday morning.
Weather 59 degrees, real nice.
Disclaimer-BOM-Prayer
Warm up
- Side Straddle Hop x 15 IC
- TTT x 15 IC
- LBAC forward and backward x 15 IC
- KB Swings x 15 IC
- Goblet Squats x 15 OYO
The workout. Some exercises were done AMRAP for time, others were done OYO or IC. YHC joked that each time interval was 7 minutes, but in actuality it was 1.5 minutes, even though some exercises felt like at least 10 minutes. Any exercises that involved laying down were done on the concrete slab under the picnic shelter. No reason to ruin the seats in Sharknado’s new truck.
- KB Snatch Right Arm x 1.5 min
- KB Snatch Left Arm x 1.5 min
- KB Swings x 15 OYO
- Shoulder Press x 1.5 min
- Curls x 1.5 min
- Tricep Ext x 1.5 min
- KB Swings x 15 OYO
- Goblet Squats x 15 OYO
- Flutter Kicks x 15 IC
- Chest Press x 15 OYO
- Plank x 1.5 min
- TaPalm x 1.5 min
- Lawn Mower x 15 IC Each Arm
- I’m a little Teapot x 15 OYO
YHC then introduced the pax to an exercise that has quickly become a favorite of the TP Pax. Booster picked it up on a recent trip to Chicago. The Motivator. It is a variant of the side straddle hop that wrecks the calves and really gets the blood pumping. Little Giants was especially excited about this one.
- Motivators x 8 OMC
For the last portion of the workout, YHC called an exercise that Ken Doll introduced to YHC at Anchor last year. YHC played the song Roxanne by the Police and every time the song plays “Roxanne,” pax perform a merkin and at “red light,” they perform a plank jack. This is done while staying in the plank position for the entire song. It’s tough, especially at the end of a workout. Give it a shot.
Time was called. GED is now a big fan of Roxanne.
COT
Announcements
- P200 is coming
Prayer Requests
- Dear Diary
- Dear Diary’s family
- Dawn Merck
- Molly Shealy
- Marriages
- Nashville, TN after tornadoes
Prayer
Devo
YHC heard Carlos Whittaker, author of Kill the Spider, speak last week and shared some of the high points of his talk. One thing that really stood out to YHC is that you need to get to the root cause of your undesirable behavior and remove that from your life, THEN replace it with something from God. The link below is the whole talk. Take some time to listen, it’s a good one and hits on a lot of topics, including marriage which was one of the prayer requests this morning.
Moleskin
- Rook has creative names for things and likes to flip tires.
- Nick got a new name yesterday, Scarface.
- Lots of topics were covered and the mumblechatter was strong. As always, YHC had a great time at Anchor.
- Pax wore blue to continue to show outward support for Dear Diary, #TAPs.