• When: 2021-11-16
  • QIC: Ken Doll
  • The PAX: Knozit, Cheers, Brick, Duff, Coon Dog, Lego, Soaker, Genie, Dunphy, Buzzsaw, Ken Doll


Stretches are good

Honored as always to lead the men of Shawshank this AM. Among the embarrassing low-hanging-fruit TWSS jokes, Brick forgetting his gloves, Duff’s continued counting issues, and that time Coon Dog made me laugh, the men of The Shank put some work in. 

Oh, and the stretching. We’re getting old. We don’t stretch enough. Let’s change that. 

Conditions: 41 degrees, clear

The Thang:

Disclaimer, BOM

Warm up mosey around the parking lot

Dynamic Stretches

  • Lunge Twists
  • Butt kicks
  • High knees
  • Knee pulls
  • Quad pulls
  • Frankensteins

Mosey to block pile, grab one, and line up at closest goal line

Round 1

  • Blockees x 10
  • Curls x 20
  • Run to opposite goal
  • Hand Release Merkins x 15
  • Run back
  • x 3

Round 2

  • Jump over burpees x 10
  • Block presses x 20
  • Run to opposite goal 
  • Squats x 15
  • Run back 
  • x 3

Round 3

  • Alternating merkins on block x 10
  • Curls x 20
  • Run to opposite goal
  • Hand Release Merkins x 15
  • Run back
  • x 3

Stretches for 5 min

Return block and run back to the flag

COT & BOM

Devo: Psalm 119:2 NLT ‘Joyful are those who obey his laws and search for him with all their hearts.’

Prayer Requests:

  • Garth
  • No Show
  • Coon Dog’s college friend (Randall family)

Announcements:

  • Thanksgiving Day convergence at CAT, 6am
  • 12/2 Families Helping Families Christmas Shopping. Contact Lego for more info
  • 12/4 Salvation Army Bell Ringing at Wal-Mart. Contact Cheers if you want to be alternate
  • 12/11 4pm Shank Christmas Party at Ramrod’s 

 

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