• When: 2019-07-16
  • QIC: LEGO
  • The PAX: Dunphy, Sonic, Ken Doll, Smalls, Soaker, Ram Rod, DooDa, Cheers, Coon Dog, Buzzsaw, Ponzi, Knowzit, Man Bun, Lego. (Bing was here for The Rock but was dressed too nicely for BC). Was hoping for a Bear siting, but Elmers was a no show. Welcome back Man Bun.


Shawshank 4 Corners

Lexington, SC / By / July 16, 2019 / , ,

WEATHER:  How can it get that Humid without actually raining?  I’m just sayin’

THE THANG:

A little game of 4 Corners.  Each corner has a list of exercises.  Sprint to First cone and do first exercise.  Sprint to middle for 5 burpees. Sprint to second cone, etc.  After Cone 4 start over with the second exercise.  Repeat till time is called.  Every exercise is 20 reps

CONE ONE:

Kettle bell swings

Overhead Press

Tricep Press

Curls For The Girls

CONE TWO:

Lunges (20 each Leg)

Squats

Smurf Jacks

Monkey Humpers

CONE THREE:

BBSU

V-Ups

Gas Pumps

Flutter Kicks (4 Count)

CONE FOUR:

T-Plank Merkins

Hand Release Merkins

Carolina Dry Docks

5 VERY SLOW Merkins

ANNOUNCEMENTS

BRR is coming – start training

Aug 3 at 3:00 Shawshank Pool Party.  Vitner’s Wood off of Barr Road.  BYOB.  M’s and 2.0s are welcome

PRAYERS

Blindside’s Daughter as she recovers from surgery.

Cheers had a coworker who was fired.

DEVO

Psalm 119:11 MSG

How can a young person live a clean life? By carefully reading the map of your Word. I’m single-minded in pursuit of you; don’t let me miss the road signs you’ve posted. I’ve banked your promises in the vault of my heart so I won’t sin myself bankrupt. Be blessed, God; train me in your ways of wise living. I’ll transfer to my lips all the counsel that comes from your mouth; I delight far more in what you tell me about living than in gathering a pile of riches. I ponder every morsel of wisdom from you, I attentively watch how you’ve done it. I relish everything you’ve told me of life, I won’t forget a word of it.