Good times today at Shawshank as always! YHC decided to bring the IPC to the PAX that missed it this year and also because he didn’t do week 5. We modified this a bit, but the basic principle was still in place. Hope you guys enjoyed it! Here’s how it went down:
Conditions: 50 degrees, clear
Disclaimer/Prayer
Mosey to the blocks:
COP:
- SSH x 10
- LBAC x 10 each way
- TTT x 10
Recover
The Thang:
Modified version of IPC Wk5
Line up at goal line on field adjacent to blocks
Round 1
- 10 Burpees
- 10 yard Murder Bunny
- 10 Burpees
- 10 yard Reverse Murder Bunny
Round 2
- 20 Bonnie Blairs
- 20 yard Murder Bunny
- 20 Bonnie Blairs
- 20 yard Murder Bunny
Round 3
- 30 Thrusters
- 20 yard Murder Bunny
- 30 Thrusters
- 20 yard Murder Bunny
Round 4
- 40 Merkins
- 20 yard Murder Bunny
- 40 Merkins
- 20 yard Murder Bunny
Round 5
- 50 LBC
- 30 yard Murder Bunny
- 50 LBC
- 30 yard Murder Bunny
Put up blocks and return to goal line
Round 6
- 10 yard Bear crawl
- 25 Jump squats
- Rinse and repeat through the third cone
- 30 yard Bear Crawl back
Mosey to shed:
3 minute lightning round at shed
- Dips x 20
- Incline merkins x 20
- Decline merkins x 20
- Rest 30s
- Rinse and repeat for a total of 3 rounds
Mary:
- Leg lifts x 20
- 6 inches x 1 minute
Recover
COT:
Announcements:
- Columbia 10 year is this Saturday 10/8: https://www.f3midlands.com/event/f3-columbia-10-year-anniversary
- Be on the lookout for The Gauntlet possibly coming to an AO near you.
- 11/12: Cheech 10k
- 1/14: Harbor Walk 15k: Sign up or sponsor a walker today! https://lighthouseforlife.org/events/the-harbor-walk-15k/
- Cheers personal page for walker sponsors: Lighthouse for Life | Kindful
- 2/18: Dam to Dam
Prayers:
- Shades of Gray’s neighbors, Fossil family, dealing with son Luke’s heart condition. Luke continues to battle. Prayers for this young man.
- No Show
- Shawshank families battling trauma and personal issues
- YHC’s family friend battling cancer
- Aging parents
- Ukraine
- US service members and families
- Our Country
- Hash n Rice’s FIL and family
- YHC’s Nephew
- YHC’s Sister-in-law and family
- Coon Dog’s co-worker Alicia and family
Devo:
Mirror Test:
Whoever looks intently into the perfect law that gives freedom, and continues in it . . . will be blessed in what they do.
“Who’s in the mirror?” the psychologists conducting the self-recognition test asked children. At eighteen months or younger, children don’t usually associate themselves with the image in the mirror. But as kids grow, they can understand they’re looking at themselves. Self-recognition is an important mark of healthy growth and maturation.
It’s also important to the growth of believers in Jesus. James outlines a mirror recognition test. The mirror is “the word of truth” from God (James 1:18). When we read the Scriptures, what do we see? Do we recognize ourselves when they describe love and humility? Do we see our own actions when we read what God commands us to do? When we look into our hearts and test our actions, Scripture can help us recognize if our actions are in line with what God desires for us or if we need to seek repentance and make a change.
James cautions us not to just read Scripture and turn away “and so deceive [ourselves]” (v. 22), forgetting what we’ve taken in. The Bible provides us with the map to live wisely according to God’s plans. As we read it, meditate on it, and digest it, we can ask Him to give us the eyes to see into our heart and the strength to make necessary changes.