***Posted on behalf of Drisoket***
A few weeks back Drisoket signed up to lead us at The Stand. The PAX were definitely looking forward to his Q. Not many PAX have been able to visit The Stand yet and we are always up for the challenge from someone that does not post there regularly. Thanks Drisoket for leading us today!
Conditions: Warm, 100% chance of getting better
Pledge of Allegiance
BOM
Disclaimer
COP (The Entire workout)
The Thang
Grab a block and head back to the parking lot in front of the Shovel Flag. Prepare your mind to do some work! All of the exercises were done IC with 19 reps of each except for the Incline merkins and BBSU. YHC had a great time trying to guess why we were doing 19 of each. More on that later.
SSH X 19 IC
Incline merkins X 10 OYO
TTT X 19 IC
Incline merkins X 10 OYO
Imperial walkers X 19 IC
Incline merkins X 10 OYO
Curls X 19 IC
Incline merkins X 10 OYO
OH Press X 19 IC
Incline merkins X 10 OYO
Elf on a Shelf X 19 IC
Incline merkins X 10 OYO
LBAC F&R X 19 IC
OHC X 19 IC
Cherry Pickers X 19 IC
And 1 other arm exercise that YHC can’t remember X 19 IC- The PAX were happy to finally out there arms down!
Incline merkins X 10 OYO
Tricep extension X 19 IC
Incline merkins X 10 OYO
Bent over rows X 19 IC
Incline merkins X 10 OYO
Shoulder pressX 19 IC
Incline merkins X 10 OYO- For those of you keeping count, that makes 100 incline merkins
NEXT UP-
Block squat X 19 IC
BBSU X 10 OYO
Flutter kicks X 19 IC
BBSU X 10 OYO
Gas Pump X 19 IC
BBSU X 10 OYO
Mountain Climbers X 19 IC
BBSU X 10 OYO
LBCs X 19 IC
BBSU X 10 OYO
American Hammer X 19 IC
BBSU X 10 OYO
Chest Press X 19 IC
BBSU X 10 OYO
Heel touch X 19 IC
BBSU X 10 OYO
Iron Cross X 19 IC
BBSU X 10 OYO
We feel short on time and were unable to get the last exercise and last set of BBSU in. Either way YHC’s AB is sore already! Return blocks. Since YHC had invested so much time and thought trying to guess why we did 19 reps Drisoket finally informed us it was JUST BECAUSE! He stated that he showed his wife his weinke (not that one!) and she said he should incorporate the 19th verse of a book in the Bible. See below for which one!
COT and BOM
Announcements
-7/14 Carolina Reaper
-7/17 Brayden Sox 2 year anniversary Q @Detention (Blue Rhino and Brayden will lead workout)
-7/24 Christmas in July @ The Stand –wear your ugly Christmas sweater!
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
– 8/11 5K. Only $8.11 to sign up: https://sc811.com/run/
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-9/14 Tunnels to Towers 5K https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-columbia-south-carolina-registration-43714249497
-11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org
Prayer Request
Tinkle’s mom
6 Foot Under
Katniss’ FIL, BIL
Ebert’s dad
YHC’s M’s upcoming scan
Unspoken
DEVO: Psalm 19
1 The heavens declare the glory of God; and the firmament sheweth his handywork.
2 Day unto day uttereth speech, and night unto night sheweth knowledge.
3 There is no speech nor language, where their voice is not heard.
4 Their line is gone out through all the earth, and their words to the end of the world. In them hath he set a tabernacle for the sun,
5 Which is as a bridegroom coming out of his chamber, and rejoiceth as a strong man to run a race.
6 His going forth is from the end of the heaven, and his circuit unto the ends of it: and there is nothing hid from the heat thereof.
7 The law of the Lord is perfect, converting the soul: the testimony of the Lord is sure, making wise the simple.
8 The statutes of the Lord are right, rejoicing the heart: the commandment of the Lord is pure, enlightening the eyes.
9 The fear of the Lord is clean, enduring for ever: the judgments of the Lord are true and righteous altogether.
10 More to be desired are they than gold, yea, than much fine gold: sweeter also than honey and the honeycomb.
11 Moreover by them is thy servant warned: and in keeping of them there is great reward.
12 Who can understand his errors? cleanse thou me from secret faults.
13 Keep back thy servant also from presumptuous sins; let them not have dominion over me: then shall I be upright, and I shall be innocent from the great transgression.
14 Let the words of my mouth, and the meditation of my heart, be acceptable in thy sight, O Lord, my strength, and my redeemer.