• When: 2020-12-29
  • QIC: Cheers
  • The PAX: Hash and Rice, Soaker, Cheers


Working Off Christmas Cookies at Shawshank

YHC indulged a bit on some bad food all week last week and has been trying to work it off ever since.  Christmas Eve was met with a Special Ops soldier who visited Shawshank and nearly made YHC toss his cookies, so that helped.  Ken Doll basically did the same thing on Saturday.  The goal was to keep that going this morning and it was almost met.  This one would have been tougher with more people, so it will definitely make a comeback soon.  We had to modify a bit with only 3 people in attendance.  It didn’t matter, it was good to be out in the gloom with two of my brothers, Hash and Rice and Soaker.  Those two put some solid work in and we seemed to have gotten better.

Here’s how it went:

Conditions: clear, high 30’s

Prayer/disclaimer

Mosey to main soccer field

COP all IC:

– SSH x 10

– TTT x 10

– LBAC x 10 each way

Recover

The Thang

Mosey to sidewalk:

Partner up and get busy livin’ with very little rest:

We had 3 people so we incorporated all exercises together.  One PAX did exercises, one ran/Bear crawled and did Merkins, and one did squats.  We switched off as the runner/crawler returned.

Shawshank Redemptions = Squat, move into one Bonnie Blair for each leg, then Burpee; that equals one

P1:

  • Shashawnk Redemptions x 5
  • Run to far side walk 
  • 20 Merkins
  • Run back

P2:

  • Squats until P1 finishes exercises and returns

Partners switch exercises

P1:

  • Shashawnk Redemptions x 5
  • Bonnie Blairs x 10 each leg
  • Run to second large light pole (75 yards or so); change due to time 
  • 20 Merkins
  • Run back

P2:

  • Squats until P1 finishes exercises and returns

Partners switch exercises

P1:

  • Shashawnk Redemptions x 5
  • Bonnie Blairs x 10 each leg
  • Burpees x 15
  • Run to second large light pole (75 yards or so)
  • 20 Merkins
  • Run back

P2:

  • Squats until P1 finishes exercises and returns

Partners switch exercises

P1:

  • Shashawnk Redemptions x 5
  • Bonnie Blairs x 10 each leg
  • Burpees x 15
  • Bear crawl to mid-field
  • 20 Merkins
  • Run back

P2:

  • Squats until P1 finishes exercises and returns

Partners switch exercises

Head to shelter for 3 minutes of pain

  • Dips x 25
  • Incline x 25
  • Decline x 25
  • Rest for 30 seconds
  • Rinse and repeat for 3 minutes (try to get at least 2 rounds)

Mary:

  • 6 inches x 1 minute
  • Flutter kicks x 1 minute

Recover

COT/BOM

Announcements:

  • 1/1 Convergence at Snake Pit (White Knoll High) 7 am
  • 1/1-1/8: Lexington Safe Run; starts at noon on New Years Day
  • 2/20: Dam to Dam still needs volunteers
  • March: P200

Prayers:

  • Notebook
  • No show
  • Lego’s dad
  • YHC’s wife dealing with some inflammation in ribs
  • Acquaintance of Hash and Rice dying of COVID
  • Army recruiter in Spartanburg who took his life this week

Devo:

New Beginnings for a New Year:

Christ’s new beginning and new life allowed us to live our lives to the fullest, regardless of what we’ve lost or let go. For in Christ, we are never alone. We are always loved. We can always expect the best from God. He sees far beyond our pain and suffering and has a way of making every new beginning beneficial to us and to those around us — if we let him. Through this process, we’re able to thrive and even discover peace and joy amidst the letting go.

The best way to experience a new beginning is to follow the acronym  Lean On God.

LIVE IN THE TRUTH

  • God’s Word

ENLIST OTHERS FOR SUPPORT

  • No one is in this alone; Even Jesus had disciples

APPROACH GOD BOLDLY

  • Tell Him your worries, He will listen

NEVER GIVE UP

  • With God we are always winning

OVERCOME OBSTACLES

  • Ignore negative thoughts

NEUTRALIZE THE ENEMY

  • Use the armor God gives us and defeat the devil

GO FORWARD WITH GOD

  • Keep God close in all things you do

OPEN YOUR EYES

  • God is always near and the answer is always there, you just have to look for it

DECIDE TO WORSHIP

  • Give thanks to God

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.