YHC was slack over the 4th of July holiday, and forgot to schedule his Q’s for Q3 2019… how excited he was to see an opening at Detention for Thursday, 7/11!! Lot’s of work was put in for a fairly un-creative, but tough Q. Someone get on the horn and let Lexington 1 know that the grass is getting knee-high over there, though!
#TCLAPs to Postal for CRUSHING the Courtside Commons segment on Strava. Dude was actin’ like he had no shot. Pffffft. Check it out here!
#TCLAPs to Wingback’s 2.0 Viper for nailing the workout this morning. Good work bud!!
Conditions: 74 and ugly-muggy
The Thang —
Mosey to breezeway near Principal Hill, circle up to warm-up:
Merkins x11 IC
SSH x11 IC
Merkins x11 IC
TTT x11 IC
MTC x11 IC
Merkins x11 IC
Starting at the bottom of Principal Hill perform 11 squats. Bear crawl up the hill, then at the top perform an exercise with 11 reps. Rinse and repeat, adding on the next exercise, cumulatively. For example:
Round 1: Bottom, 11 squats; Top: 11 calf raises
Round 2: Bottom, 11 squats; Top: 11 calf raises, 11 Monkey Humpers
Round 3: Bottom, 11 squats; Top: 11 calfs, 11 MH, 11 LBC, etc.
The list of exercises was Calf Raise, Monkey Humper, LBC, Merkins, Jump Lunges, Jump Squats, and Burpees (7 exercises, 11 reps … get it?)
After a full round of that, YHC had to improvise a bit, as the PAX went a bit faster than anticipated. This is a good problem to have! We stayed on the hill and on the middle tier, planked for clock faces. 11 merkins at 12, 3, 9, and 6’o’clock. After that nice break, it was back to the pyramid, but this time, start with all exercises, and remove one each time up.
With 3 minutes left, YHC called all PAX to the bottom of the hill to perform the last set together. 11 squats, up the hill, 11 calf raises.
Back to the flag!
Boo Boo asked for the playlist… some songs were popular, some weren’t. One thing we know for sure, the Detainees aren’t huge fans of pop.
Trip Lee ft. Andy Mineo – Insomniac
Garth Brooks – Friends in Low Places
Metallica – For Whom The Bell Tolls
Andy Mineo – You Can’t Stop Me
Carolina Chocolate Drops – Cornbread and Butterbeans
Def Leppard – Pour Some Sugar on Me
Blake Shelton – God’s Country
Lecrae – I’m Turnt
Skillet – Monster
Poison – Nothin’ But A Good Time
Zedd, Maren Morris & Grey – The Middle (not many fans)
The Steeldrivers – If It Hadn’t Been For Love
Prayer Requests —
Capps family – 2.0 Maggie in Memphis for surgery / seizure treatments
Baconator and Buble – Recovery from injury
Brainiac – PRAISE for him getting back out and rucking it!
Devo — Romans 7: 14-25
14 We know that the law is spiritual; but I am unspiritual, sold as a slave to sin. 15 I do not understand what I do. For what I want to do I do not do, but what I hate I do. 16 And if I do what I do not want to do, I agree that the law is good. 17 As it is, it is no longer I myself who do it, but it is sin living in me. 18 For I know that good itself does not dwell in me, that is, in my sinful nature.[a] For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
21 So I find this law at work: Although I want to do good, evil is right there with me. 22 For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord!