QIC: @swinger
PAX: @coconut, @glowpop, @Cardinal Law, Sloppy V (@Pile Driver), @slippers, @hatchet, @toxic, @hawkeye, @mechanico, @swinger
Welcome @coconut on his first visit to #indigorebellion. Hope to see you back out soon.
Missed you guys: @Also Ryan, @Dave_Ramsey, @ducktales
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Warm-up:
50x Side Startle Hops IC
25x Toy Soldiers IC
25x Hillbillies IC
20x Forward LBACs IC
20x Backward LBACs IC
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The Thang: Shoulder Smash
Run to the basketball court
1) Gassers: Sprint 2x width of b-ball court followed by an exercise (rinse and repeat)
20x Merkins IC…Gasser
20x Hand Release Merkins IC…Gasser
20x 8-Count Body Builders IC…Gasser
20x Burpies IC…Gasser
20x Diamond Merkins IC…Gasser
20x Trailer Park Merkins IC…Gasser
20x Ray Lewises IC
20x Overhead Presses IC
20x Ray Lewises IC
20x Overhead Presses IC…Gasser
2) Grab 2 bricks each for some exercises
15x Lateral and Front Raises IC
15x Marty McFlys IC
15x Air Traffic Controllers IC
15x Overhead Presses IC
15x Alternating Overhead Presses IC, per @slippers
10x Lateral and Front Raises IC
10x Marty McFlys IC
10x Air Traffic Controllers IC
10x Overhead Presses IC
10x Alternating Overhead Presses IC, per @slippers
Return Bricks run back to the Flag.
50x Side Startle Hops IC
20x Forward LBACs IC
20x Backward LBACs IC
Notes:
3x Left early for 3x reasons (@toxic wife’s job, @hawkeye his job, @mechanico sick)
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COT:
So God created mankind in his own image, in the image of God he created them; male and female he created them. ~Genesis 1:27
As men we uniquely convey God’s image; distinct from women, not wrong just different. Our hearts long for adventure that we will fulfill one way or another. Life offers many opportunities for adventure; some good some are bad. My cousin, with whom I spent time with this weekend, is a drug addict. While he is fighting to stay sober, thank God, he struggles big time day to day. I witnessed his struggles this weekend and it reminded me about the consequences of my decisions. We have a choice and our choices lead to life or death. The consequences from bad choices are very real and painful. Let’s choose life.
Announcements:
- Nov 23rd: Greenway Giddy-up (Sat before Thanksgiving) is a cross AO CSAUP event/challenge for everyone to enjoy.
- Dec 7th: Convergence at Marion Square downtown
- VQ – @cardinallaw is on the list. @slippers? @ducktales? You guys are ready.
TAP’s
· @swinger (for cousin Fred, protagonist of the COT)
Continued:
· @Pile Driver (for necessary family discussions)
· @glowpop (for peace in the midst of grief with Father-in-law passing)
· @F3harbaugh1 (for healing through cancer)
· @OG (for healthy M)
· @Red Tide (for M’s recovery surgery)
· @Rat & @Babydoc(for M and babys due in the coming weeks)
Hoping the shoulders are quite sore tomorrow.
Swinger