With the 2022 Dam2Dam Relay just around the corner YHC wanted to come up with. workout that was easy on the legs as some of the Surge PAX are running a good amount of miles on race day. However in the spirit of Race Week, it also had to have a touch of creativity. Here’s kinda how it went…..
Conditions: 60 and Gloomy
One Minute Warning, Dam2Dam Waiver signatures, One minute past….GO TIME
Disclaimer, not a pro, listen to bodies
Opening Prayer
Mosey to the loading dock
The Warm Up
LBAC IC x 12; RLBRAC IC x 12; TTT IC x 12; IW IC x 12
On six for IT Band work
Single Leg front raise IC x 12 followed but other leg IC x 12; Jane Fonda IC x 12; Clam Shells IC x 12
Grab a block and head to one end of the loading dock
Line up facing the block pile and side step to second line and back x 2
The Thang
The 2022 Dock to Curb Q
Leg 1-31 Curls
Leg 2-31 LBC
Leg 3-31 OH Press
Leg 4-31 Iron Crosses
Leg 5-31 Merkins
Leg 6-31 Freddie Mercs (2-ct)
Leg 7-31 Dips
Leg 8-31 Heel Touches (2-ct)
Leg 9-31 Chest Presses
Leg 10-31 American Hammers (2-ct)
Leg 11-31 Bent Over Rows
Leg 12-31 Flutter Kicks (2-ct)
We made it to the curb from the loading dock, however we still had to make it back “home” to the loading dock….So we reversed the course starting at Leg 12 and doing 31 reps of the same exercises counting back down to Leg 1 where we were safely home at the loading dock.
12 Legs of a total of 62 reps total per leg, signifying the 62 miles over 12 Legs of the Dam2Dam 100k Relay this coming weekend. the mathematical portion of YHC’s brain was still asleep and 31 miles does not equal 100k…..62 does…thus the back and forth. Thank you for the reminder men.
Return Block and Mosey back to the Shovel Flag
COT
Count-o-Rama, Name-o-Rama
Announcements
-Dam2Dam (Feb 26)
-F3 Lexington Don’t Suffer Challenge (April 23 more to come)
-Ville2Ville (April 9)
Prayer Requests
-Dominion Co-Worker
-Ukraine and the World
-Runners safety this weekend
-MacGruber’s brother
Closing Prayer