• When: 2023-01-26
  • QIC: Cheers
  • The PAX: Duff, Soaker, Dunphy (R), Garth (R), T-Bird (R), Lego, Coon Dog, Hash and Rice, Ken Doll, Cheers

Cheers Birthday Q, Take 2 at Shawshank

YHC wasn’t able to conduct his birthday Q at the scheduled time on Tuesday due to some pretty tough chest congestion. Actually, he was on the Q sheet for today, then had to switch with Soaker because YHC was going to be out of town. Then, YHC had to ask if anyone would do his Q on Tuesday because of said illness, which caused him to cancel his trip. Soaker took the Q on Tuesday and he also had it today. Soaker then let YHC take back his Q to the aforementioned original Q schedule. Join me next time on Shawshank 29072 when Coon Dog tells his true feelings to Lego.

To recap today, it was good to be back out with the Shank boys to celebrate his 44th trip around the sun which actually happens tomorrow. We got to hear about how someone farting directly compared to the Chesapeake Bay Tunnel as Duff gave us a fantastic explanation on the geography, history, and the algorithmic formula on how the tunnel was built. I bet he is still talking about it. We also learned that Coon Dog has about 20 alarms set for various workouts and that he had chicken tacos last night. He cleared the air on that fairly well in my opinion. The workout was difficult, exemplified by Hash and Ken Doll, who left early because they were too exhausted to move on. They said they had to get to work early, but we all know what they meant. We were also inspired by Dunphy’s arms, no matter what his form on merkins looks like. YHC easily spotted Aileen (Lego) during SL and was proud of Garth for his continued training. We also learned that T-Bird will be leaving us for Snakepit, which was a downer, but at least he is still in Lexington. 

Until next time, here’s how it went today…

Conditions:  Low 40’s, clear


Mosey to top of parking lot adjacent to Duffie Rd


  • SSH x 10 IC
  • TTT x 10 each way IC

Mosey to back side of Slammer path to bottom of stairs.


  • Windmill x 10 IC
  • LBAC x 10 IC each way 

Mosey back to shelter, stopping at bridge for bear crawls first


The Thang:

Gather in front of the shelter

20 to 10’s workout

20 of each exercise, then run the parking lot loop

  • Merkins
  • Squats Jumps
  • Mountain climbers x 2
  • LBCs
  • Run first parking lot loop, stopping at each speed bump for 5 burpees

Rinse and repeat, decreasing each exercise by one, then running the loop and repeating burpees. Repeat until we reach 10 reps or time is called.




  • 1/28: Be the Buffalo
  • 1/28: Run convergence at BAM
  • 2/18: Dam to Dam


  • Lego’s family, daughter is recovering from surgery and will be doing PT on her shoulder 
  • Hash and his family for his wife’s tests
  • No Show’s family
  • YHC’s sister and father-in-law
  • Aging parents
  • US service members and families
  • Our Country
  • All unspoken 


A New Beginning

Bible in a Year:

Save me, Lord, from lying lips and from deceitful tongues.

Psalm 120:2

Today’s Scripture & Insight:

Psalm 120:1–121:2

“Christian consciousness begins in the painful realization that what we had assumed was the truth is in fact a lie,” Eugene Peterson wrote in his powerful reflections on Psalm 120. Psalm 120 is the first of the Psalms of Ascents (Psalms 120–134) sung by pilgrims on their way to Jerusalem. And as Peterson explored this in A Long Obedience in the Same Direction, these psalms also offer us a picture of the spiritual journey toward God.

That journey can only begin with profound awareness of our need for something different. As Peterson puts it, “A person has to be thoroughly disgusted with the way things are to find the motivation to set out on the Christian way. . . . [One] has to get fed up with the ways of the world before he, before she, acquires an appetite for the world of grace.”

It’s easy to become discouraged by the brokenness and despair we see in the world around us—the pervasive ways our culture often shows callous disregard for the harm being done to others. Psalm 120laments this honestly: “I am for peace; but when I speak, they are for war” (v. 7).

But there’s healing and freedom in realizing that our pain can also awaken us to a new beginning through our only help, the Savior who can guide us from destructive lies into paths of peace and wholeness (121:2). As we enter this new year, may we seek Him and His ways.

By:  Monica La Rose

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