• When: 2022-05-19
  • QIC: Coon Dog
  • The PAX: Garth (R), Doodah (R), Swanson, Hash & Rice, Cheers, Dunphy (R), Soaker, Genie (R), Ken Doll, Buzz Saw (R), Coon Dog


Arms and Abs

Weather Conditions: 67°

Probably the only thing more synonymous with Shawshank than our beloved sprinklers is that no matter what, it is always a glorious morning when the Shank Pax gather together and get after it, well that and Cheers still not being funny.  This morning was particularly special due to our front row spectatorship of the SAFE runners pounding the pavement.  Even with the neon light show of illuminated runners fleeting by the carefully chosen beat down site, the Pax didn’t let that distract them from putting in the work and striving for betterment.  All in all, 11 Pax got better this morning.  As for the workout, here is how it went:

Disclaimer and Prayer

Mosey around the sidewalk and circle up at Coon Dog’s Corner (yes YHC is laying claim to it)

COP – All IC
x25 SSH
x20 Imperial Walkers
x15 TTT
x10 Windmills

Mosey across the street to the Playground Shelters

Board of Pain
All exercise are OYO x10.  Start with the first exercise, run a lap around the playground equipment, and then add an additional exercise each round.
      1. Hanging Knee Tucks (raise both knees to your chest)
      2. Hand Release Merkins
      3. Hanging Knee Circles – 5 Left & 5 Right (knees together, lift and rotate legs in a full circle)
      4. Wide Arm Merkins
      5. Hanging Imperial Walkers (alternate bringing each knee up and across your body)
      6. Decline Merkins
      7. Hanging Leg Raises (legs extended, lift straight out in front of your body)
      8. Diamond Merkins
      9. Windshield Wipers (over and back is 1)
      10. Burpees

Mosey back to the Shelter

RECOVER

COT

Announcements
Current:     SAFE Lexington Run, through Sunday 05/22 @ 5pm
07/16/22:   Carolina Reaper
09/24/22:   9/11 Challenge
10/08/22:   Tough Mudder

Prayer Requests & Praises
Robyn
Jolee
Jenny
Coon Dog’s M & family
Marriages

BOM

DEVO:  Opportunity is Now Here

I showed the Pax an image that read “Opportunity is NOWHERE”.  This can be interpreted two ways, Opportunity is Nowhere or Opportunity is Now Here.  Choose the latter and seize the moment to go after an opportunity.  It can be doing something for your health, growing your relationship in faith, doing a kind things for someone, etc.  Don’t let an opportunity to do something good pass you by.

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