• When: 2020-02-11
  • QIC: No Help
  • The PAX: Pick Axe, Tater, Tattoo, Wapner, Canseco, Swanson, Booster, Dance Off, Arrears, Treadmill, No Help


PT Critiqued Shoulder Workout at TP

Bulking season is still here, so we bulked.

Weather: 62° and slightly Moist

The Thang:

Intro, disclaimer, prayer

Mosey around the lot and then to the back lot for COP

SSH x 10 IC
Merkins x 10 OMC
LBAC x 10 IC f
Merkins x 10 OMC
LBAC x 10 IC r
Merkins x 10 OMC
OH Claps x 10 IC
Merkins x 10 OMC
LBAC x 10 IC r
Merkins x 10 OMC
LBAC x 10 IC f
Merkins x 10 OMC
TTT x 10 IC
Merkins x 10 OMC

Mosey down to the brick/block pile and grab a pair of bricks, then head to the basketball court.  Line up on the edge for some fun times.

Ladder work, two sets of two exercises.  First exercise, 2 reps and go up by 2 reps each set.  Second exercise, 4 reps and go up by 4 reps each set.  Continue ladder until 10 reps/20 reps.  Exception, last two rounds were 2/2 up to 10/10 because the shoulders were toasty by then.

  1. Curls for the gurls/OH Triceps Ext
  2. Down and back x 2
  3. Curls for the gurls/OH Triceps Ext
  4. Down and back x 2
  5. Brick OH Claps/Shoulder Press
  6. Down and back x 2
  7. Give the shoulders break, Boat/Canoe rendition
  8. Brick OH Claps/Shoulder Press
  9. Down and back x 2
  10. Front Raise/Lateral Raise
  11. Down and back x 2
  12. Give the shoulders a break, Flutter Kick x 10 IC and BBSU x 10 IC
  13. Front Raise/Lateral Raise
  14. Down and back x 2

Put the bricks back up, mosey back to the flag and find a dry stop under the breezeway for some Mary

Static Flutter Kick x 20 sec/leg
Flutter Kick x 10 IC
LBC x 10 IC

COT

Announcements

2/15 – Dam 2 Dam
2/29 – Graveyard 6 year anniversary
2/29 – Cottonmouth

Prayer Requests

Prayers for missing girl
Prayers for Ellie and her family
Prayers for Dear Diary

Multiple other prayer requests for those dealing with cancer/headaches/sickness

Praise for Dance Off’s M

BOM/Devo

Hebrews 10:24-25 – “And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another – and all the more as you see the Day approaching”

Recently wrapped up another season of coaching with Upward basketball.  One of the things I mentioned to the young men and women on the team was that we should always work to build each other up, not tear down.  They needed to encourage their teammates to build the team.  We need to set the example for kids by doing this as well, they learn what they see.

However, we also need encouragement.  We need to build each other up, we may not know what someone is going through and vice versa.  So love, have fellowship, and encourage those you come in contact with…be that shining beacon of light into someone’s life.

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