• When: 2020-07-30
  • QIC: Cowbell
  • The PAX: Dodah, Lizard Man, Soaker, Ramrod, Coon Dog, Cheers, Nick, Twerk, Bing, Cowbell

You asked for more Cowbell and you got it!

It was a muggy 73 degrees this morning in the gloom. We had good numbers as 10 men came to join me @F3Shawshank. 4 or so also came early and ran Stride Light!

Disclaimer was made and prayers were sent up to the big PAX in the sky. We also said the Pledge of Allegiance even though our faithful AOQ wasn’t there to bring the flag. No worries Lego, we all have rough nights and we understand.

We started with a run around the parking lot. Stopping at some lit up areas to circle up and do a trio of warm-up exercises.

First up: 20 SSH, 10 TTT, 20 slow windmills in cadence

Run to top of the parking lot. 10 burpees, 20 murkins, 20 BBSUPS, OYO

Run to the back of the small bridge: 20 pendulum planks (plank and swing each leg out and back), up dog for 1 minute, down dog for 1 minute

Run to block pile

Carry back to the front of the shelter. Dodah wanted to stay under so he could hide in the cloak of darkness, but we went out front in the light.

I thought I would be funny and make everyone do side straddle hops to music. First song up was none other than (Don’t Fear) The Reaper. QIC decided instead of joining them, I would give my rendition of the famous Will Ferrell SNL skit of more cowbell. Cowbell and all. It was stupid and light hearted. I was too busy banking the cowbell to see if anyone laughed…

Luckily I ended the song early.

Next up was a Tabata HIT circuit. 45 seconds on, 15 seconds rest. After three minutes, all PAX ran around the first island of the parking lot.

first round of three

45 seconds of curls for the girls 15 second rest

Curls while holding a lunge

Repeat with other leg

Run around the island

Second round

Block lunges. Hold block like a goblet. Lunge from side to side

Block bent over rows

Shoulder press

Third round

Block overhead lying down. Knees bent overhead

Try to lift shoulders with straight arms

Straighten legs to overhead, Try to push block to shoe laces

Block press

Fourth round


Block swing

Curls for the girls

Sixth round

Decline Merkins



We were done and returned the blocks back to the pile.

Announcements: 9-11 challenge, Kraken CSUP, and help with Lizard Man’s move tomorrow.

Prayers for Notebook’s recovery from surgery, injured PAX, and marriages.

Devo: Galatians 6: 7-9. You reap what you sow. Don’t live to satisfy your sinful nature. Those who live to please the Spirit will harvest everlasting life from the Spirit. (9) So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up. (NLT)

God bless and thanks for letting me lead.


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