Weather: 30 degrees
The Thang:
Intro, disclaimer, prayer
Mosey over to top of Cemetery Hill for COP
SSH x 10 IC
TTT x 10 IC
Quad Stretch x 10 sec/leg
Heel down, toe up x 10 sec/leg
Another Leg Stretch x 10 sec/leg
Run down to the bottom of hill
Rinse and repeat for 10 minutes, increase rep count for each exercise after each up and down to the light and back
First 10 minutes: Squat x 10/Calf Raise x 10
Second 10 minutes: Lunge x5/leg/Calf Raise x 10
Back pedal up to first light, squat x 10/calf raise x 10. Repeat at each light and at the top.
Run back to flag
No Help – LBCs x 10 IC
Strut – Heel Touches x 20 IC
Rocking Chair – Boat Canoe
Breakfast Club – Flutter Kicks x 20 IC
Chandler – Cant remember but it was an ab exercise
COT
Announcements
Prayer Requests
Continued prayers for Jenny Cooper, Will, Chandlers co-worker, son
Devo/BOM