QIC: @swinger
PAX: @rat, @hawkeye, @Old Bay, @pigpen, @slippers, @Cardinal Law, @Pile Driver (AKA Sloppy V), @glowpop, @ducktales, @toxic, @swinger
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Warm-up:
11s Burpees and Flutter Kids (55 each)
10x Imperial Walkers IC
10x Windmills IC
1×4 Big Boy Sit-ups and Freedom Twists IC up to 10 and 40
25x Seal Jacks IC
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The Thang:
Run behind school and around Track to the Pavilion
25x Right then Left Leg Step-ups
20x Incline Merkins IC
50x Freddie Mercuries IC
10x V-ups
10x Protractors (90, 45, 0ish = 6-inches)
Run back to Flag
20x Seal Jacks IC
10x Burpies IC
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COT:
John 15:5
I am the vine, you are the branches; if you remain in me and I in you, you will bear much fruit. Apart from me you can do nothing.
Announcements:
- Got a VQ signed up. Whenever comfortable – go for it.
- Greenway Giddy-up on Nov 23rd (Sat before Thanksgiving) is a cross AO CSAUP event/challenge for everyone to enjoy.
TAP’s
· Pile Driver (for peace and healing in the home)
· Glowpop (for peace and healing with Mother-in-law)
· Swinger (for peace and healing in the home and for Uncle Bill in ICU)
Continued:
· Harbaugh (for healing through cancer)
· OG (for healthy M)
· Red Tide (for Ms health)
· Crawfish (for repaired eye)
· Rat (for M and baby JAM due Thanksgiving)
New Flag looks awesome, thanks Diopter. See you Saturday at 7am.
Swinger