• When: 2018-01-09
  • QIC: No Help
  • The PAX: Tail Pipe, Voltron, Thumbs Up (Respect), Chandler, Red Eye, Punch List, Strut, Breakfast Club, No Help


Lower Shoulder Day on the Upper Field and Worked on the Middle Shoulder

Well the day was open and it was post CSAUP day, even though it was just CSAUP volunteering this time, so that meant it was destiny for YHC to Q.  The tweet went out that it was shoulder day, funny shovel flag.  Still no shoulder boulder workouts, yet…

Weather: 37, heat wave came through

The Thang:

Loooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooong mosey to the Spooky Trail, past the Field of Dreams, and back to the parking lot for COP

SSH x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC

Back up to the Field of Dreams, line up on the line

Squats x 10, Monkey Humpers x 10, then Lunges x 5, run backwards back to the line.  Rinse and repeat, adding five lunges each time until you hit 50.  It burned so good.

Run back down to the parking lot and scoop up Red Eye who thought it was shoulder day and reassure him that it was indeed Leg Day.

Start at the bottom of one row

Squats x 10, 4-count Calf Raises x 10, run to the top of the parking lot, BBSU x 10, 4-count Flutter Kicks x 10.  Rinse and repeat for a total of 10 times.

COT

Announcements

GROWRUCK
MGC Long Run – discount code, TROOPS
P200
Harbison 100 – coming in hot, April 2019. Training started yesterday.

Prayer Requests

Prayers for Thumbs Up friend battling terminal cancer
Prayers for Tail Pipe’s uncle

BOM/Devo