• When: 2019-11-20
  • QIC: Tater
  • The PAX: Swanson, Quisenberry, Sharknado, Deebo, Boo Boo, Dracula, Tater

The Red Light

7 pax post at Anchor, with 3 posting early to put in a couple miles on the dam.  Below is a semi-factual account of what happened.

Weather 49 degrees with a slight breeze off the lake.  Perfect.


Warm up

  • 25 Kettle Bell swings OYO
  • Kettle Bell stretch OYO
  • Side Straddle Hop x 15 IC
  • LBAC frontward and backward x 10 IC each

The workout

  • Shoulder press x 20 IC
  • Blowers x 20 each arm OYO
  • Upright rows x 20 OYO
  • Chest press x 40 OYO
  • LBCs x 20 IC
  • Calf raises at picnic shelter x 20 OYO each- toes center, in, out
  • Elf on the shelf x 10 IC
  • Shoulder press x 20 IC
  • Blowers x 20 each arm OYO
  • Upright rows x 20 OYO
  • Curls for the girls x 20 IC
  • Tricep Extension x 20 IC
  • Napalms x 20 OYO
  • Chest press x 40 OYO
  • Frozen flutter chest press x 10 on YHC’s call
  • Tapalms x 20 oyo

For the last portion of the workout, YHC called an exercise that Ken Doll introduced to YHC at Anchor earlier this 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.

YHC was asked to include a Goldberg gif, since everyone was especially aware of their traps this morning.  YHC aims to please.

Image result for goldberg gif



  • 12/14-Christmas party
  • Sleigh Bell walk and trot Monday and Tuesday respectively at Saluda Shoals

Prayer Requests

  • Sharknado’s mom


An short excerpt from The Bible in One Year devotion in the Bible App:

“The devil fears connection. His ultimate aim is to cut you off from God. He tries to split marriages, to split friendships, to divide churches, to divide denominations and to isolate people. Although our culture is more connected than ever before through the internet, phones and social media, people are more isolated and lonely than ever.”