AO: sawmill
Q: Rudder (WeaselShaker)
PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Waterboy, Lemmy, Q-Beam
FNGs: None
COUNT: 8
WARMUP: Q over slept! 4 minutes late! But not too late for a respectable warm-up! SSH, LBAC, Squats, Don Quixote, IW, Hillbillies, Merkins, GasPumpers, Flitters, LBC, MORE MERKINS!! Finkle Swings (naturally!). Finish off with a lecture about importance of balance! Which was revealed in the PATHETIC Finkel Swing form of several Pax!! Ray Finkel would be ashamed!!
THE THANG: Towel Workout focusing on back muscles. Towel provides stability and isolation. Also provide your own resistance by spreading your hands apart against the towel. Everyone could modify resistance level accordingly.
7 back focused exercises: Lying down lat pulls, lat pull-downs, lat rows. Then some w/out towels: arm haulers, Superman’s, reacher rows and lying down back extensions.
Started easy with five reps of each, three sets. John Wayne around the parking lot and then back at it with 10 reps two sets. Finished off with some Anti Cell-phone Slumps!
Ended on time. I felt like I robbed pax of 4 minutes of work-out time. Can’t live with myself.
Devo: Continuation of the storm theme.
When you’re in a storm, remember the 3 P’s
Gods Presence!You’re not alone! He’s with you, enduring it with you.
Purpose! You will benefit from the storm! Learning from it or possibly inspiring on-lookers. God doesn’t waste a good growth opportunity.
Path out! You may have got yourself in the storm, or someone may have brought the storm upon you. But with God, there WILL be a path out of the storm. NO STORM lasts forever! With God, you will come out of it. Listen to Gods voice. He will lead you out….if you can recognize his voice!
ANNOUNCEMENTS: Families Helping Families deadline is this Friday Thursday the 14! Get on the sheet, pick some things, go buy them and bring them by Thursday the 14! Ruby will collect and he is Q!!!
COT: Prayers for Waterboys son Hoops as he starts new job Monday with Fairfield Co-Op!!
Q: Rudder (WeaselShaker)
PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Waterboy, Lemmy, Q-Beam
FNGs: None
COUNT: 8
WARMUP: Q over slept! 4 minutes late! But not too late for a respectable warm-up! SSH, LBAC, Squats, Don Quixote, IW, Hillbillies, Merkins, GasPumpers, Flitters, LBC, MORE MERKINS!! Finkle Swings (naturally!). Finish off with a lecture about importance of balance! Which was revealed in the PATHETIC Finkel Swing form of several Pax!! Ray Finkel would be ashamed!!
THE THANG: Towel Workout focusing on back muscles. Towel provides stability and isolation. Also provide your own resistance by spreading your hands apart against the towel. Everyone could modify resistance level accordingly.
7 back focused exercises: Lying down lat pulls, lat pull-downs, lat rows. Then some w/out towels: arm haulers, Superman’s, reacher rows and lying down back extensions.
Started easy with five reps of each, three sets. John Wayne around the parking lot and then back at it with 10 reps two sets. Finished off with some Anti Cell-phone Slumps!
Ended on time. I felt like I robbed pax of 4 minutes of work-out time. Can’t live with myself.
Devo: Continuation of the storm theme.
When you’re in a storm, remember the 3 P’s
Gods Presence!You’re not alone! He’s with you, enduring it with you.
Purpose! You will benefit from the storm! Learning from it or possibly inspiring on-lookers. God doesn’t waste a good growth opportunity.
Path out! You may have got yourself in the storm, or someone may have brought the storm upon you. But with God, there WILL be a path out of the storm. NO STORM lasts forever! With God, you will come out of it. Listen to Gods voice. He will lead you out….if you can recognize his voice!
ANNOUNCEMENTS: Families Helping Families deadline is this Friday Thursday the 14! Get on the sheet, pick some things, go buy them and bring them by Thursday the 14! Ruby will collect and he is Q!!!
COT: Prayers for Waterboys son Hoops as he starts new job Monday with Fairfield Co-Op!!