As we have entered into the final months of the year, sometimes the Q sheet can look a little bit open for the taking. However, the men of Surge never fail to step up and slots starting getting filled up quickly and YHC wanted to jump on as well.
It’s race week here in Lexington and with many of the HIM of Surge taking part in some way, either 5k, 10k or Half-Marathon YHC wanted to still bring a beatdown but make sure it was a leg-friendly one.
Here’s what YHC came up with…..
Conditions: 40 degrees and crystal clear
One minute warning (forgot the two min warning)….5:15…GO TIME!
Disclaimer:. Not a pro, Do what you can, Listen to your bodies and so forth; NO FNG
Opening Prayer
Mosey to the loading dock (as taxing as it would get on our legs)
Warm up: LBAC IC x 15, RLBAC IC x 15; TTT (SLOW) IC x 15; IW IC x 10
****note no SSH….save the legs
Grab a block from the block pile and circle up
The Thang:
As stated earlier, YHC wanted to still bring a respectable beatdown while keeping the legs fresh for the races this weekend. As such the PAX each grabbed a block….some grabbed 2….and we made a circle of 10 blocks. Each PAX starts on a block (station) and does 10 reps of the exercise and moves clockwise to the next station does 10 reps of that exercise and follows suit until all 10 stations have been done. Once the PAX each do 10 reps of exercises at each station, we will have completed 1 round….10 rounds total for a 1,000 total rep challenge.
Station 1: Merkins
Station 2: Windshield Wipers
Station 3: Curls for the Girls
Station 4: LBC
Station 5: Overhead Press
Station 6: Flutter kicks (2-count)
Station 7: Dips
Station 8: Bent Over Rows
Station 9: Shoulder Taps
Station 10: Chest Press
After 5 rounds were completed we changed directions and followed the same routine just going counter clockwise. In the interest of time, during Round 8, we powered through doing 30 reps per station giving us a total of 1,000 reps. Challenge completed.
Return the blocks and mosey back to the Shovel Flag
COT
Announcements:
-Race week this weekend
-Dam2Dam around the corner, teams and further details TBA soon
-Christmas Party, dates, location still TBD
Prayer Requests:
-Tinker
-Marriages, Leaders, Schools, Country, Teachers, Students
-Grantham Family (Funeral this Saturday)
-Skid Mark’s family
-All unspoken
Closing Prayer