WEATHER: 50 Degrees and a little on the Humid side
4 Pax showed up for Stride Light. YHC showed up early to set up for the Q and started to see a good bit of cars strolling in. Dr. Lovin’ showed up with a full car load. Going to be a good day.
THE THANG:
Divide the Pax into 2 man teams. There are seven stations scattered around the island. Each team picks a station to start. At each station there are two exercises, one involving dumbbells and one without. Do the exercise and then flip flop, before moving to next station. Most stations have two dumbbell weights – one heavy one lighter. You vs. You, choose the weight that works best for you. First round every exercise is 20 reps. Round two is 15 reps.
STATION ONE:
Bonnie Blairs
Squats with Dumbbells (60 lbs or 25 lbs)
STATION TWO:
Merkins
Curls For the Girls ( 30 lbs or 20 lbs. dumbbells)
STATION THREE:
Shoulder Taps
Lateral Raises (10 lbs.)
STATION FOUR:
Gas Pumps
Thrusters (60 lbs or 35 lbs)
STATION FIVE:
Carolina Dry Docks
Overhead Press (35 lbs or 70 lbs)
STATION SIX:
Farmer’s Carry to next Station and Back ( 55 lbs)
Burpees until your partner gets back
STATION SEVEN:
Sprint to end of parking lot, back to road, and back to station
After two rounds load the dumbbells up in the truck bed and mosey back to picnic shelter. Still a little extra time so grab a curb.
50 toe touches and 10 burpees
40 toe touches and 8 burpees
30 toe touches and 6 burpees
20 toe touches and 4 burpees
10 toe touches and 2 burpees
RECOVER
ANNOUNCEMENTS:
Shawshank pool party July 22
PRAYERS:
Unnamed Pax going thru divorce
Hot 4 Teacher
Garth and Family
Cheers and Family
Soaker and Family
100 National Guardsman are being deployed for Border Security
NAME-O-RAMA
Dr. Lovin’ showed up with his brother in law and his son. He also brought the next in line son of the Cocker family line.
Christiano Flores >> Already has a nickname – Lefty >> South Paw
Mondy Flores >> Strong Italian Background >> Guedo >> Guido >> The Godfather >> Corleone >> Fettuccine
The newest Cocker clan to be admitted into the Shawshank club is Richard Cocker (12 years old) >> most embarrassing moment was when he was dancing with his cousin’s girlfriend >> Lady Killer >> Casanova
DEVO:
Isaiah 42:2 “Don’t be afraid, I’ve redeemed you…When you’re over your head, I’ll be there with you. When you in rough waters, you will not go down….I’d sell off the wholeworld to get you back, trade the creation just for you.”