QIC: @swinger
PAX: @miter, @softscramble, @jibe, @deathbenefit, @redtide, @flo, @softshell, @polygon, @deductible, @slimshady, @kobalt, @mrcooper, @bloomer, @wall-e (FNG), @rat
Welcome FNG @wall-e (a name several layers deep, for the computer character in the said-named movie). EH’d by @rat; good work!
___________________
Warm-up:
20x Merkins IC
15x Bonnie Blairs IC
10x Grass Getters IC
___________________
The Thang:
Repeat x3 (3rd cut short by the clock)
Track: run (jail brake) lengths, crab walk/bear crawl the curve, then bleachers and exercises as follows:
10x 8-count Body Builders
20x Dirty Dog Risers IC
30x Seal Jacks IC
40x Freedom Twists IC
___________________
COT:
Swinger’s Favorite Verse:
Ezekiel 36:24-27
“‘For I will take you out of the nations; I will gather you from all the countries and bring you back into your own land. 25 I will sprinkle clean water on you, and you will be clean; I will cleanse you from all your impurities and from all your idols. 26 I will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh. 27 And I will put my Spirit in you and move you to follow my decrees and be careful to keep my laws.
The whole message of faith and the consistent message throughout the Bible is that it starts with forgiveness and leads to redemption. Let us be made whole and holy, brothers, and pass it on.
Announcements:
· Join the newest AO Indigo Rebellion at 5:15am Tues and Thurs at Haut Gap Middle School on Johns Island.
TAP’s
· Harbaugh (for healing through cancer)
· OG (for healthy M)
· Red Tide (for Good results from Ms biopsy)
· Crawfish (for repaired eye)
· Rat (for M and baby JAM due Thanksgiving)
Onward.
Swinger