So why is there a much needed leg day to this workout?? This is why: https://www.f3midlands.com/lake-murray-sc/ten-min-workout
Thanks to Pothole’s Q dated 2/16/2018, every PAX of Depot had sever arm pain. 270 Merkins will do that to a person. But as we all know, no pain = no gain… Ha!! #respect Pothole!l Here’s the thang:
Warm-ups:
Side Straddle Hops x 20
Windmills x 10
Imperial Walkers x 10
Hillbillies x 10
Through the tunnel + Overhead Claps x 5
Mosey around parking lot x 1
Exercise:
PAX start at the top of the Depot driveway. Goal of each PAX is to continuously face down the driveway. The driveway has a slight decline, about 30 yards in length.
Yoga mat sit-ups: 15 in single cadence
Lunge down driveway
Yoga mat sit-ups: 15 in single cadence
Backwards lunge up driveway
So here’s what makes Depot so special! The Burpee Train! Thankfully it was a short one… 5 Burpees on your own
Let’s continue on with the exercises:
Mosey to bottom of driveway
Flutter Kicks x 15
Squats x 15
Backwards Mosey up the driveway
Flutter Kicks x 10
Squats x 10
Mosey to bottom of driveway
Flutter Kicks x 5
Squats x 5
Backwards Mosey up the driveway
Mosey to bottom of driveway
Iron cross x 15
Monkey Humpers x 15
Backwards Mosey to top of the driveway
Iron cross x 10
Monkey Humpers x 10
Mosey to bottom of driveway
Iron cross x 5
Monkey Humpers x 5
Backwards Mosey to top of driveway
Recovery walk to the playground
Wall sit full 60 seconds
We still have time, let’s continue:
10 Monkey Jumpers
2 Laps around playground
5 Monkey Jumpers
1 Lap around playground
10 Big Boy Jump Ups
2 Laps around playground
5 Big Boy Jump Ups
1 Lap around playground
25 LBC
2 Laps around playground
15 LBC
1 Lap around playground
Marries
Boat Canoes
Hello Dollies
Name o Rama
Devo
Ephesians 1:3-4
https://inspiration.org/daily-devotional/count-your-blessings/