• When: 1/23/2016
  • QIC: Welcome Week
  • The PAX: Flip Flop, Dreamland, Rated R, Oliver, The Don, Biggie Smalls, Welcome Week.


Leg Day – #Spur Pax picking up the pace

Weather: 30 with flurries

YHC takes personal pride in crushing the leg day workouts. PAX are quickly learning that stronger legs and a stronger core are the basic building blocks of getting faster and stronger.

The thang…

1/2 lap around the field

COP
SSH x 35
High knees x 20
Squat x 20
Pull up x 10

Mosey to the bottom of Whaley via Sumter street.

Whaley burners:
Run to the first fire hydrant: 20 mountain climbers. Run to the second fire hydrant: 15 merkins. Run to the top of Whaley at the corner of Pickens: 10 BBsitups. Repeat the merkins and mountain climbers on the way back down. Plank at the start.

Run to the first fire hydrant: 3 burpees. Run to the second fire hydrant: 15 merkins. Run to the top of Whaley at the corner of Pickens: 20 flutter kicks. Repeat the merkins and burpees on the way back down. Plank at the start.

Run to the second fire hydrant: 10 burpees. Run to the top of Whaley at the corner of Pickens; 10 merkins & 10 plank jacks. Repeat burpees on the way back down. Plank at the start.

Mosey back to Blatt.

Lunge squats. Pax put right leg forward and completed 10 squats. On the 10th, Pax held at the bottom for a 15 count. Rinse and repeat.

Mosey to the baseball seating.

30 step ups with the off leg raised to the chest on the way up. Switch legs and repeat.

Fist bump merkin x 10
Fist bump sit up x 20
Iron Cross x 30

Mosey to picnic tables.

P1 runs across the field and up the hill. Completes 10 squat jumps at the bottom and runs back. P2 is holding low plank. Switch when P1 returns.

Mosey to the stairs.

2 minutes of calf raises. 120 reps of different variations of calf raises.

COT
BOM

Coffeteria at Starbucks after with 6/7 Pax +1 (TinTin) on the DL.

 

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