Weather: Mid 70’s and humid
The Thang:
Intro, disclaimer, prayer
Mosey around and then Cramps pointed out a nice hill that the pax would love to use, so we went there for COP
SSH x 10 IC
TTT x 10 IC
Move over to the bottom of the hill to start the EMOM leg day fun. Each round had four sets. Run up, complete exercises within the minute. Any time left over in the minute is your rest time. At the start of the next minute, run up or down the hill.
- Squats x 10
- Squats x 10/Calf Raises x 10
- Squats x 10/Calf Raises x 10/Lunges x 10
- Up and down hill repeat
- Jump Squat x 10
- Jump Squat x 10/Calf Raises x 10
- Jump Squat x 10/Calf Raises x 10/Lunge x 5
- Up and down hill repeat
- Twerk squat x 20
- Twerk Squat x 20/Calf Raise x 10 – This set went off the hill to random spots to take us back to the virtual shovel flag
:Mary – BBSU x 25 slow count
COT
Announcements
Stomp the Swamp 5K
Prayer Requests
Continued prayers for Blindsides 2,0 Maggie and Red Eye’s 2.0 Sofie
BOM