A handful of pax gathered in the gloom knowing what was coming. It is hard to surprise the pax when you’re limited as to what you can Q. If you can’t Q it, don’t do it and that essentially eliminates all upper body thangs from YHC’s Q’s right now. Oh well, everyday is Leg Day so legs were done and did.
Weather: 30°
The Thang:
Run down to the plush football field for COP
SSH x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC
Line up on the goal line
10 squats, Lunge to the 10 yd line, sprint to the opposite goal line, and backwards run back to the original goal line. Rinse and repeat and add 10 yds to the lunges each time until you lunge the entire 100 yds.
Run over to the track, line up at the start.
10 squats, 10 calf raises, run around the bend, then 20 squats, 20 calf raises, lunge 100 meters, 30 squats, 30 calf raises, run around the bend, 40 squats, 40 calf raises, and lunge 100 meters.
Run back to the virtual shovel flag. We had one minute left; however, YHC was completely gassed and again, if you can’t Q it, don’t do it.
COT
Announcements
1/1/18 – New Years Convergence at LHS
1/6/18 – Harbison 50K
1/20something/18 – GROWRUCK
Prayer Requests
Spackle still has a heart, I felt it beat, keep praying for him to keep recovering
Continued prayers for YHC’s cousin, no more signs of cancer but treatment continues
Continued prayers for me, Shake and Bake, and Postal recovering from shoulder thangs
BOM/Devo