YHC and 4 PAX braved the monsoon (minus the wind and debris) to burn our legs out in what was a wet and wild time. The rain turned out to be a blessing to cool off the burn and make us forget how much we were sweating. It was a glorious time had by all.
Warm up:
- Side shuffle hops x 30
- Good mornings x 15
- Sir Fazio arm circles x 30
- Imperial Walkers x 20
- Butt kicks x 20
- High Knees x 20
- Stretch!
The Thang:
Set 1
- Jump lunges x 20
- Run stance squats x 30
- Squat press jumps x 15
Set 2- The Dead Horse
- Partner carry up the hill. X 10 star jumps. Mosey down. Repeato with other partner.
- Partner carry up the hill x 10 jump squats. Reverse run down. Repeato with other partner.
- Partner carry up the hill x 10 crazies (1 man squats, one man runs around him 10 times). Side shuffle run down. Repeato with other partner.
- Traveling lunges up the hill. Mosey down.
- Bunny hops up the hill and on to the next.
Set 3- Parking lot
- Paint the Lines x 15 with jump squat intervals
- Front and reverse frog jumps to traverse the the parking lot
- 360 degree frog jumps to traverse the parking log (90 degree jump turns moving in a forward direction). There and back.
Set 4- Picnic shelter
- Wall jumps x 15
- Extended single leg lunges x 15 each leg
- Left right step ups x 30
- Hot foot x 30 sec. each foot (one-legged calf hops jumping in a cross-like fashion)
Stretch!
- One legged quad stretches
- Hammie stretches
COT:
- Convergence at Catalyst and Gideon Labor Day 7am
Prayer Requests:
- 3 Doors Down in-laws
- Kanye’s Uncle
- Spurrier’s friend who’s health is declining
3 Doors Down took us out in prayer
