So YHC was coming off a nice and easy GR “Light” from this past weekend and has given his self the challenge of Qing the next bootcamp after these events. He kept that tradition going and thought everyone would enjoy celebrating leg day with him. Is leg day a national holiday or a recognized celebration??? If not, it should be! And it’s one that everyone can celebrate everyday because everyday is leg day!
Weather: 60°
The Thang:
Intro, disclaimer
Mosey laps through parking lot, mixture of high knees, butt kicks, and karaoke
COP all IC
Squat x 15
Calf raise x 15
Jump lunges x 15 (somewhat IC)
Side lunge x 15
Merkins x 15
Ski abs x 15
Run to Great Wall
Curb hops x 20 4-count OYO
Scissor kick x 20 4-count OYO
Single leg hop x 20 each leg OYO
Calf raise x 20 4-count OYO
Box jump x 10 OYO
Run down cemetery hill
Slow prisoner squat x 15 (4-count down, 4-count up, holding down position at rep 5, 10, & 15)
Calf raise x 20 4-count OYO
Backward lunge to first set of lights
Sumo squats x 20 IC
Calf raises x 20 IC
Lunge to next set of lights
Deep squats x 20 4-count OYO
Calf raise x 20 4-count OYO
Broad jump to shadow, then mosey to top of hill
Broad jump Burpees length of island
Sprint lengths of parking lot, do 10 squats at the end of each line going through each row
190 calf raises, 215 squats, lots of lunges
COT
Announcements
Gauntlet
Launching Greenwood AO this weekend (see Mayhem for details)
Newest Lexington AO launching next week (see Grave Digger for details)
Lexington has the Q for Winnsboro 6/6
GORUCK Challenge 7/10 Light 7/11 if you want to get in on the fun
Prayer Requests
Continued prayers for Walker and Nail Pops family, they’re making a trip back to Duke for further testing.
Continued prayers for Audra, had a trip to the hospital. Preparing for sixth round of chemo and stem cell treatment in Charleston
Continued prayers for Wyatt and Sebastian
Continued prayers for Say What’s mother
COT
Devo – given by Shades of Gray #whoisChrisPatrick