YHC had promised another leg today a while ago and it was time to deliver on his promise. So YHC went to doing some research on leg workouts but couldn’t find anything that really interested him, so he thought about an exercise that he hadn’t brought out in a while…the 24-count bodybuilder. That mixed in with some other leg goodness all to get better and be better.
Weather: A bit humid
The Thang:
Intro, disclaimer
Mosey through entrance, zig zagging through columns. Head to heli pad for COP
Squat x 15 IC
In and out x 15 IC
Merkins x 15 IC
Ski abs x 15 IC
Rotating deep squats x 5 rotations (crowd pleaser)
Mosey to wall
20 box jumps
Box jump to incline merkin x 10
Move to top of cemetery hill, light
pole suicides. Go to middle of first set and back up, 24-count bodybuilders x 5,
go to next set and back up, 24-count bodybuilders x 10, go to the bottom and
back up, 24-count bodybuilders x 15
Go back to the wall
Box jump to squat x 15 OYO
Move to curb
Calf raises x 30 IC
Curb hops x 30 IC
Run up parking lane, 10 squats, lunge back down,
10 squats. Run up, 10 squats, run back down to flag, 10 squats.
COT
Rob Thilk (sp?), special ed teach at River Bluff, new baby, rides a motorcycle – Scooter
Announcements
Run Ella Run this weekend
Sweet Baby-O 5K 8/1
Stomp the Swamp 5K – 8/29
GORUCK Challenge/Light – July 10-11
BRR – Sept
Lexington Half Marathon – November
Color Me Rad run coming up – See Floppy Disk for details/discount
Crucible – 6/20
Lexington has the Q in Winnsboro this weekend 6/6
FFF this Friday at Graveyard 0700
F3 Dads camp coming up in August
Prayers
Continued prayers for Audra and Walker
Continued prayers for Landon
Devo
Are you repenting to make yourself feel better or are you actually turning away from your
sins?
“When they saw the courage of Peter and John and realized that they were unschooled, ordinary men, they were astonished and they took note that these men had been with Jesus.”
Acts 4:13 NIV
Be with Jesus and turn away from your sins, strive to be more like him instead of turning back to the worldly ways of sin.