Weather Conditions: 37°
This Back Blast is brought to you with limited advertisement and commercial interruption by Shawshank, your premiere boot camp location in all of Lexington with ample sprinklers, soggy fields, and a questionable sandbox. Under new management (Soaker) so be sure to come visit us soon!
7 Pax all arrived early this morning, 3 for Stride Lite and 4 for the Rock, in need of some Christmas spirit. YHC did his best to deliver by gifting them all a 12 Days of Christmas beat down. An official Jump Squat demonstration was given and most of the Pax enjoyed some delightful Monkey Humpers. The plan was to also have various Christmas tunes playing during the workout for the Pax to sing along to, but that part pretty well crashed and burned (Thanks Bob and Sherry)! As for the workout, here is how it went:
Disclaimer and Prayer
Mosey around the Parking Lot and Circle up on the Sidewalk
COP “Starting positionS move”
▪ SSH x25 IC
▪ Imperial Squalkers x20 IC
▪ TTT x 15 IC
▪ Windmill x10 IC
Mosey to the Shelter
12 Days of Christmas
Ladder style workout starting with Day 1 (1 rep), and adding an additional day each round.
Days of Christmas:
1. Lap Around the Island
2. Decline Merkins
3. Plank Jacks
4. Box Jumps
5. Golden Burpees (Credit Buzz Saw for the edit improvement)
6. Monkey Humpers
7. Diamond Merkins
8. Iron Crosses
9. Dips
10. Big Boy Sit Ups
11. Prisoner Squats
12. Jump Squats
On the last set do all exercises up the list and then back down the list as well.
RECOVER
COT
Announcements
▪ 12/16: Shawshank award votes due
▪ 12/20: Runvergence honoring Digits at LHS @ 6:30? – Bring shoes to donate
▪ 12/20: Shawshank Christmas Party at Ramrod’s house
▪ 01/01: SAFE Lexington 24/7 Run kicks off at noon
▪ Dam to Dam & Palmetto 200 both upcoming soon (Feb. & Mar.)
Prayer Requests & Praises
▪ Notebook
▪ No Show
▪ Big Box and family
▪ Coon Dog’s In-Laws
▪ LEGO’s family
▪ Cowbell
▪ Buzz Saw’s daughter for treatment on her back
BOM
Devo: Be the Coffee Bean
In 2020 it feels like we’re living in a pot of boiling water. So much division. So much fear. So much anxiety. So much stress.
While we can’t always control the circumstances we are in, we can control how we respond to them.
We have a choice. We can choose to be like an Egg, a Carrot, or a Coffee Bean.
When placed in the pot of boiling water, an Egg is hardened. A Carrot is weakened. Don’t be like either.
Instead be like the Coffee Bean. It transforms the water into something more.
Just like the Coffee Bean, you have the power inside you to transform the environment around you.
You don’t have to let your circumstances define you. You can define your circumstances. No matter how difficult the environment, you have the power to help change it.
Don’t give up. Be the Coffee Bean today!
-Jon Gordon