Weather Conditions: 45° and windy
13 Pax took on a visitor Q from their friendly Shawshank neighbor. Although the temperature was deceiving with a wind chill that made it feel much colder than expected, these pax were too strong to let that slow them down. Knowing that the Hollow block pile is a little more substantial than that of YHC’s home AO, the decision was to bust out SIDD again and see how these men could handle it, and they crushed it. As for the workout, here is how it went:
Disclaimer and Prayer
Mosey around the parking lot, grab a block, and circle up near the block pile
COP
▪ SSH x25 IC
▪ Shoulder Press x10 IC
▪ Imperial Walkers x20 IC
▪ Curls x10 IC
▪ TTT x 15 IC
▪ Shoulder to Shoulder x10 IC
▪ Windmills x10 IC
▪ Tricep Extensions x10 IC
Farmer Carry to the Court Yard
SIDD
▪ Four corners marked with cones
▪ SIDD Exercises to be done at corners – begin with x15 reps each
o Shoulder Shrugs
o Incline Merkins
o Double Block Squats
o Dips
1. Complete SIDD exercises, x15 reps each M
2. Farmer Carry to next cone/corner and set blocks down
3. Run a lap around the marked space and back to your blocks
4. Repeat steps 1-3 subtracting x1 rep from each exercise at each subsequent cone/corner
5. Continue until time is called
Replace Blocks
3 Minutes of various Ab Exercises
Recover
COT
Announcements
▪ 01/30: Converge at Shawshank
▪ 02/20: Dam to Dam Relay
▪ 03/06: F3 Lexington 7 Year Anniversary Convergence @ Graveyard
▪ 03/19: Palmetto 200
Prayers and Praises
▪ Marriages
▪ No Show
▪ Notebook
▪ GMS Student with Non-Hodgkin’s Lymphoma
▪ LEGO and parents
▪ Paper Jam and Family
▪ Unspokens
BOM
Thank you for letting me join you this morning! It’s always a lot of fun Q’ing the Hollow!
DEVO: Transform Your Heart
Judas had:
• The best pastor
• The best leader
• The best advisor
• The best counselor
Yet he failed.
The problem is not the leadership or the church you attend. If your heart or character does not change or your heart doesn’t transform… you will always be the same.