• When: 2019-07-12
  • QIC: No Help
  • The PAX: Rock Drop (Respect), Strut, Muggy Tape, Soaker, Cramps, Argyle, Rocking Chair (Respect Respect), Tinkle, No Help

Another Round of #EMOM #LegDay

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.

  1. Squats x 10
  2. Squats x 10/Calf Raises x 10
  3. Squats x 10/Calf Raises x 10/Lunges x 10
  4. Up and down hill repeat
  5. Jump Squat x 10
  6. Jump Squat x 10/Calf Raises x 10
  7. Jump Squat x 10/Calf Raises x 10/Lunge x 5
  8. Up and down hill repeat
  9. Twerk squat x 20
  10. 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



Stomp the Swamp 5K

Prayer Requests

Continued prayers for Blindsides 2,0 Maggie and Red Eye’s 2.0 Sofie