Weather Conditions: 47°
Yet another glorious morning at Shawshank as 12 strong Pax assembled in the gloom with the goal of betterment. YHC was commemorating another trip around the sun with an annual birthday Q and arrived early to select the perfect field for the morning events. It should be noted that Ken Doll was noticeably disgruntled, one can only assume by the absence of our good friend Cheers, and frequently monitored the clock while pining for the time they could be back at BC together again. This didn’t stop the Pax from showing out though, as they worked their shoulders almost as much as their vocal cords. Strong work men! As for the workout, here is how it went:
Disclaimer and Prayer
Mosey around the parking lot and circle up at Shawshank’s premier COP location
COP – All IC
▪ x33 SSH
▪ x20 Imperial Walkers
▪ x15 TTT
▪ x10 Windmills
Mosey to the Block Pile and grab a block and line up on the sideline
Merkin Ladder
1. x10 Napalms – leave your block at the starting point
2. Mosey to the cone 1, x2 Merkins
3. Mosey back to start, x10 Napalms
4. Repeat step 2 and Mosey to cone 2, x4 Merkins
5. Repeat steps 2 & 3
6. Continue each round adding x2 Merkins at subsequent cones (5 cones total)
7. At the Sidewalk between cones 3 & 4, do x10 Squats every time crossed
*Rep totals: x60 Naplams, x90 Merkins, x60 Squats
Circle Up with blocks
• Shoulder Press – All Pax hold their blocks over head while 1 does x3 Shoulder Press, rotate clockwise until all Pax have completed
• Curls – All Pax hold their blocks while 1 does x5 Curls, rotate clockwise until all Pax have completed
Replace block and Mosey to the Short Bridge
Bear Crawl the Bridge and find a step
Calf Raises on the steps – x25 standard, x25 heels out, x25 heels in
Mosey back to the Shelter and find a bench
Shelter Work
• x15 Incline Merkins
• x15 Decline Merkins
• x15 Dips
• Rinse & Repeat
• x33 Shoulder Taps IC
RECOVER
COT
Announcements
▪ 03/25/22: P200
▪ 03/29/22: Garth 1 year F3 Anniversary Q
▪ 04/23/22: Don’t Suffer Challenge – LHS @ 6:00am
▪ Stitches raising money for the Leukemia and Lymphoma Society
Prayer Requests & Praises
▪ Good Hands’ mother had successful knee replacement surgery 3/21
▪ LEGO’s in-laws moved into their new home
▪ Smoak Family
▪ Individuals dealing with cancer – Jolie, Mitch, Jenny, Robin, & Bryan
BOM
DEVO: My shepherd is His voice
“For a time is coming when people will no longer listen to sound and wholesome teaching. They will follow their own desires and will look for teaches who will tell them whatever their itching ears want to hear. They will reject the truth and chase after myths.”
2 Timothy 4:3-4
Psalm 23 says “The Lord is my shepherd…” He is our own personal shepherd, and His voice is the way. Use caution with how you choose your information sources and don’t get distracted by worldly voices that may be falsely drawing your focus elsewhere. Use His Word as your guide.
“If you don’t read the newspaper, you’re uninformed. If you read the newspaper, you’re misinformed.”
– Mark Twain