As promised, YHC made the journey back to C.A.T. with only one trick in the bag…and that trick was a #LegDay trick.
Weather: 48 degrees
The Thang:
Sneakily lunge over across the wide open parking lot to a random spot in the parking lot for COP
Broken Wing SSH x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC
Quad Stretch x 10 sec/leg
Continue to ninja/zombie/CAT lunge across the parking lot to the stairs and scare off the FiA pax.
Line up on the stairs
Squats x 10
Calf Raises x 10
Lunge up the stairs
Squats x 10
Calf Raises x 10
Lunge backwards down the stairs, rinse and repeat for a total of five rounds.
Start at the bottom of the stairs, 1 squat and 1 calf raise, go up to the next stair and add 1 squat and 1 calf raise. Keep adding 1 squat and 1 calf raise as you go up the stairs. When at the top, squat x 10, lunge x 10 IC, and calf raises x 10. Backward lunge back down. Repeat again for a total of two sets.
Monkey Humpers x 10
Lunge x 15/leg
Calf Raises x 30
Lunge up the stairs
Monkey Humpers x 10
Lunge x 15/leg
Calf Raises x 30
Backwards lunge down the stairs, rinse and repeat for a total of three rounds.
Slowsey back to the flag for some Mary
Flutter Kicks x 20 IC, hold six inches for 20 seconds, Hello dollies x 20 IC, hold six inches for 20 seconds
BBSU x 10, three count on the way down
COT
Announcements
12/15 Christmas Party
1/1 – F3 Lexington New Years Convergence at LHS
1/6 – Harbison 50K
BRR open for registration
Prayer Requests
Prayers for Overages cousin, on life support
Prayers for YHCs sisters, her new born twins, our cousin battling lung cancer, and for my shoulder recovery
Prayers for Trickle’s dad, going through radiation
BOM/Devo
Sometimes we push hard, physically and mentally. There are times where that’s necessary, but there are also times where we think things are hard because we are living outside of Gods will and trying to push toward our plan instead of his plan. These are times where we need to rely on his strength, and allow him to guide us to get back on track. We need to be still in his presence instead of growing weary in the flesh.
