17 pax, including 1 FNG, posted for a modified leg day at the Westside’s muthaship. It started with a 30-minute #GetRight session at The Rock, as KD dropped some knowledge on the group of 6. A half dozen over-achievers chose #Stridelite for their pregame warm-up. A couple stragglers rolled in around 5:35 as we strolled out into the unknown. I’m 50% certain it went a little something like this…
Conditions: 72 degrees. 95% humidity
The Thang:
Slaughter Starter – Knock out 20 burpees off the drop.
Follow me to the super-sized soccer field for…
COP
Side Straddle Hops x 20 IC
5 Burpees OYO
Through the Tunnel x 20IC
4 Burpees OYO
Imperial Walkers x 20 IC
3 Burpees OYO
Squats x 20 IC
2 Burpees OYO
Mountain Climbers x 20 IC
1 Burpee
Recover
Line up at Corner # 1
Monkey Humper x 20 OYO
Sprint the long…
Monkey Humper x 20 OYO
Back Pedal the short…
Rinse and Repeat for the other 2 sides.
Plankorama / Al Gore combo
Recover
Follow me to the super spooky lower soccer field and line up at the bottom of the hill for…
“11’s”
Run to the top – 10 Merkins
Run to the bottom – 1 BBSU
Repeato until 1 Merkin and 10 BBSU’s
Plankorama / Al Gore
Recover
Follow me back to the super-sized soccer field and line up on the sideline.
Broad Jump halfway.
Lunge halfway.
Plankorama / Al Gore
Recover
Follow me to the set of stairs for…
Calf Raises
Toes Straight x 20 IC
Toes In x 20 IC
Toes Out x 20IC
Recover
Follow me back to the shelter for…
Box Jumps x 20 OYO
Step-ups x 20 OYO (10 each leg)
Time is called. Nice work, fellas.
COT, BOM, Name-o-rama
FNG – John _____? Retail sales >>> Hates Target >>> This one’s easy… Tarjay it is.
Announcements
Reaper 4 yr this Friday
Never Forget Challenge – At Smokehouse – 09/22
Rocking Chairs 60th Bday Q at Crypt – 09/27
Capital City Ruck Tour – 11/03
Cheech 10k – 11/10
Harry Bison – 11/17
Wildcat – 12/01
Christmas Party – 12/14
Harbison 50k – 01/06
Prayer Requests
All affected by Hurricane Florence
Wayne and Lynn
Cheers coworker
Aim High’s wife
Fiji’s wife
Lego’s friend