• When: 2021-02-16
  • QIC: Coon Dog
  • The PAX: LEGO, Cheers, Knozit (R), Soaker, Coon Dog


The Merkin Man

Weather Conditions: 50° & Not Raining

5 Pax came together this morning relieved that the rain had finally cut out for a bit.  Tapering has been the “it” word for the week as teams are getting their bodies ready for the Dam to Dam Relay this coming Saturday, but YHC knew the pax of Shawshank would accept nothing short of a quality beat down.  The plan for today was inspired by a conversation with Knozit (AKA Chuck Norris) as he was reminiscing on Shank days past and a workout called the Merkin Man.  YHC took it upon himself to go on the line and use the Google machine to find the concept of this so called “Merkin Man” workout.  The efforts were successful and the plan was made.  As for the workout, here is how it went:

Disclaimer and Prayer

Mosey to the Block Pile, Grab a Block, and then head back to the Shelter

COP
SSH x25 IC
Curls x10 IC
Imperial Walkers x20 IC
Shoulder Press x10 IC
TTT x 15 IC
Tricep Extensions x10 IC
Windmill x10 IC

The Merkin Man

At all times, one of the pax will be doing Merkins while everyone else completes a called set of exercises and runs a lap around the parking lot.  Merkin totals were cumulative and each ensuing pax would pick up on the number that the previous pax left off on.  Pax counted off so we would have a Merkin rotation order.

Round 1
Curls x25 OYO
Box Jumps x15 OYO
Run a lap around all three islands in the parking lot
Rotate to the next pax in the Merkin Man order
Repeat Round 1 until all pax have had a turn as the Merkin Man

Round 2
Shoulder Press x25 OYO
Block Swings x15 OYO
Run a lap around two islands in the parking lot
Rotate to the next pax in the Merkin Man order
Repeat Round 2 until all pax have had a turn as the Merkin Man

Total Merkins completed – 1000

RECOVER

COT

Announcements
02/20:​Dam to Dam Relay
03/06:​F3 Lexington 7 Year Anniversary Convergence
03/19:​Palmetto 200 Relay

Prayer Requests & Praises
Notebook
No Show
Mark Jr., 6th Grader at GMS
▪ Cheers
LEGO and his parents
Skid Mark and his family
Buzzsaw

BOM

Devo:  Importance of Communication

Communication builds trust.
Trust generates commitment.
Commitment fosters teamwork.
Teamwork delivers results.

It all starts with great communication.  A lack of communication leads to voids and where there is a void in communication, negativity will fill it.

Communication is key for not only success with work, but also at home and spiritually.  Communicate with others at work to improve transparency, understanding, and buy-in.  Communicate with your spouse and family to further build a connection and understand each other’s needs.  Communicate with the Lord to grow in your spiritual walk and grow closer to Him.  Don’t let unintended and harmful things fill a void created by a lack of communication.

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