YHC had promised another leg day during his next Q but decided that it probably wasn’t the best idea to do that at the non-running AO. So he pocketed that weinke and came up with another devious plan, one that involved a nice upper body burn in the form of a few rinse and repeats followed going up and down a ladder…twice.
Weather: 71°
The Thang:
Intro, disclaimer
Slowsey to bottom of field of dreams hill entrance for COT (All IC)
Windmill x 15
TTT x 15
Imperial walkers x 15
LAC x 15 front/back
Overhead claps x 15
Cherry Pickers x 15
Slowsey to Field of Dreams, grab bricks
Straight arm press x 10 IC
Merkins x 10 IC
Rows x 10 IC each side
Rinse and repeat x 2
Front raise x 10 IC
Lateral raise x 10 IC
Shoulder press x 10 IC
Rinse and repeat x 2
Shoulder beat down, start with one merkin, stand up, one curl, and then one press. Increase rep count by one all the way up to ten reps and then work count back down to one rep. Repeat, going up to five reps and back down.
Put bricks up, Slowsey to flag
Mary
LAC x 15 front/back
Cherry pickers x 15
Flutter kicks x 20 IC
Boat/canoe x 20
Russian twist x 20 IC
Imperial Walker x 20 IC
COT
Announcements
Gauntlet starts on Monday next week
New AO starts on Thursday at Lexington HS
Prayer Requests
Continued prayers for Audra, Walker, Wyatt, and Sebastian
Continued prayers for Say What’s mother, may come home soon
Prayers for Dunphy’s mother and mother-in-law
Prayer for Nikita’s friend, lost grandfather and father
Prayer praises
Kotters to Rooney and Nikita, welcome back to the gloom
Blood Hounds daughter was baptized this past weekend
BOM led by Nikita