• When: 2022-09-06
  • QIC: Cheers
  • The PAX: Brain Freeze, Garth (R), Soaker, Lego, Coon Dog, Dunphy (R), Duff, Cheers


20 to 15’s at Shawshank

YHC did a different version of this one by himself at Surge last weekend and wanted the Shank PAX to experience the fun. I was able to do more rounds because of less light poles at Surge, so today’s suck factor was pretty high with the extra markers. See below on what we did:

Conditions: Low 70’s and humid, some clouds in the sky

Prayer, disclaimer

The Thang:

20 to 15’s:

Do 20 reps of the following exercises: Merkins, Squats, LBC, Carolina Dry Docks, Calf raises. Then run sidewalk up toward Duffie, cross the parking lot to other side, then run sidewalk back to shelter, about 1/4 of a mile. At each light pole, do one Burpee on first round. The exercises at each light pole will change each round.

There are 25 poles on the outside sidewalk. We used the inside poles as markers on the last round due to time. There are only 12 of these.

After returning from run, rinse and repeat exercises, decreasing each Rep by one until you reach 15 reps, run loop after each round of exercises. 

Light pole exercises:

Rd 1: Burpees

Rd 2: Squats

Rd 3: Merkins

Rd 4: Big Boy sit-ups: Modified to inside poles 

Rd 5: Calf raises (Not completed)

Mary:

1 minute of each: Freddie Mercury, LBC, Six inches

30s of each: Leg raises, American Hammer

COT

Closing prayer

Announcements:

-9/16 Children’s cancer run “Light up for Leah” https://lightupforleah.itsyourrace.com/event.aspx?id=15243

-IPC every Monday in September at Bounty 5:15

-25 sit ups a day for Children’s Cancer Month

-9/24: 9-11 Challenge

-Gauntlet will be in October

-Cheech 10k in November

-1/14: Harbor Walk 15k Ruck/walk at Harbison Forest for Human Trafficking awareness and fundraiser for Lighthouse for Life

-2/18: Dam to Dam

Prayers:

-No Show

-Cartwheel

-All FiA and F3 cancer warriors 

-Fossil Family

-Our country

-Marriages

Devo:

Adding to Brick’s Devo from a couple of weeks ago:

Jesus + Nothing = Everything 

Good works, being the most involved at church, praying more than anyone else, and being a church leader are not what get you into Heaven. We are called to do these things by God, but your ticket to Heaven is through your relationship with Jesus. God sent His son to die for us already. That part is done. There is nothing more that you can do to get you into Heaven. Even the thief that died beside Jesus who asked for the Lord to pray for him, is in Heaven, and he didn’t do anything up to that point to be involved in church. Do what you can do to help others find the Lord, that’s what we are asked to do, but do not overwhelm yourself by comparing your works with others’. Do YOUR best, not anyone else’s. You are already right with the Lord.

 

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