• When: 11/22/14
  • QIC: Floppy Disk
  • The PAX: Bandcamp, Pack, GED, Landslide, Freon, Meltdown, Blah Blah, Floppy Disk


Squealin’ in on 2 wheels

7 Pax defied the #Fartsack this morning and were waiting on their Q to show at 6:14am. In a cloud of fury with tires squealin’ the Q slid into the #Boneyard parking lot to inflict a beatdown. As I pulled in some of the pax felt the need to remind YHC that this was #Boneyard and that there wasn’t any “Running”. Point taken and no running was planned, but the pax did begin to ask for running about 20 minutes into the workout. Our thoughts were with the Ruckers today as they were on the homestretch of their 13 hour Zumba workout (ok maybe not zumba).

Conditions : 30 Degrees but warmer than our friendly Ruckers who just got out of the water

Disclaimer/Prayer

COP

SSH x20
IW x20
TT Tunnel x 20
WIndmill x 20
Heisman x 15
Arm Circles x 15 (reverse)

Grab Bricks
Walk to weight room area
Isolation curls on the way x 10 each
Tricep extensions
Lateral Raises
Shoulder Press

Calf Raises x30
Calf Jumps x20

1) Typewriter Pushups
2) Hanging Ab Crunch
Calf Raises x30

1) Ankle taps
2) Hanging Leg Raises
Calf Raises x30

1) Monkey Humpers
2) Hanging Wipers
Calf Raises x40

1) Hello Dolly
2) Hanging Scissors
Calf Raises x40

1) BBSU
2) DIps Bars or Tires
Calf Raises x40

1) Wall Walk outs
2) Pull Ups
Calf Raises x 60

Merkin Train in honor of our Ruckers – Good thing we weren’t GoRucking or we would have paid for this attempt at a Merkin Train
Elephant Walk in honor of our Ruckers

Move with Bricks to Helapad – exercise on the way
Isolation curls
Tricep Kickbacks
Overhead press

Ring of Fire
BBSU 10 each
Decline Merkin 10 each
Partner Ups 8 each
Dragon Flies 8 each
Clap Pushups 10

Plank Torture
Merkin x10
Peter Parker x10
Rock Hop x10
Carolina Dry Docks x10

Return Bricks to brickpile while doing curls and presses on the way

Announcement
Merrit’s Merry Marchers – 5k – Arthritis run on Dec 13.
Lexington Half
Christmas Party
Prayers for Meltdown – Vein Surgery on Tuesday

Devotional

1 John 1:7
But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.
“In The Light”

I keep trying to find a life
On my own, apart from You
I am the king of excuses
I’ve got one for every selfish thing I do

What’s going on inside of me?
I despise my own behavior
This only serves to confirm my suspicions
That I’m still a man in need of a Savior

[chorus]
I wanna be in the Light
As You are in the Light
I wanna shine like the stars in the heavens
Oh, Lord be my Light and be my salvation
Cause all I want is to be in the Light
All I want is to be in the Light

The disease of self runs through my blood
It’s a cancer fatal to my soul
Every attempt on my behalf has failed
To bring this sickness under control

Tell me, what’s going on inside of me?
I despise my own behavior
This only serves to confirm my suspicions
That I’m still a man in need of a Savior

[repeat chorus]

Honesty becomes me
(There’s nothing left to lose)
The secrets that did run me
(In Your presence are defused)
Pride has no position
(And riches have no worth)
The fame that once did cover me
(Has been sentenced to this Earth)
Has been sentenced to this Earth

Tell me, what’s going on inside of me?
I despise my own behavior
This only serves to confirm my suspicions
That I’m still a man in need of a Savior

[repeat chorus 2x]

(There’s no other place that I want to be)
(No other place that I can see)
(A place to be that’s just right)
(Someday I’m gonna be in the Light)
(You are in the Light)
(That’s where I need to be)
(That’s right where I need to be)

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