Leg Day had not made a visit to Crypt lately, and YHC hasn’t really Q’d many leg days recently. It was time, so it was done did done.
Weather: Rather pleasant for July
Intro, disclaimer, prayer
Mosey over to Cemetery Hill and down to the bottom set of lights for COP
SSH x 10 IC
TTT x 10 IC
Imperial Walkers x 10 IC
Quad Stretch x 10 sec/leg
Calf Stretch x 10 sec/leg
Line up, facing up the hill for some EMOM leg work. EMOM is Every Minute On the Minute.
Run up to the next light, AMRAP squats until the minute was up. Run back down to the original light, AMRAP calf raises until the minute was up. Rinse and repeat for a total of five rounds. Yes, we ran up and down every minute on the minute.
Rinse and repeat the EMOM, completing the following exercises for five rounds each:
Alternating lunges at the top, calf raises at the bottom
Monkey Humpers at the top, calf raises at the bottom
Starting to run out of time, Jump squats at the top and bottom for a total of five times doing Jump Squats. For those counting, that was 18 times up and 17 times down the hill for roughly 100m while doing leg exercises. That was fun, there wasn’t any complaining or heavy breathing. We also covered about 3.5 miles while still getting a ton of exercises in.
Mosey back up the hill and to the flag. YHC has learned a lot from Ken Doll, and one of those things was to give the pax what they wanted. There was a request for at least one merkin.
Hold the starting position of the merkin while waiting on the six and then 1x Merkin OMC.
7/11 – Columbia Convergence at Amble 0530, Armory at 0500 in remembrance of Zoot.
8/4 – Sweet Baby-O 5K
8/25 – Stomp the Swamp 5K
Prayers for healing
Continued prayers for Gump and Seam Ripper’s family
Continued prayers for the soccer team that was stuck in the cave the Thai Navy Seal who died while saving them
Continued prayers for Dear Diary
BOM/Moment of Silence for Zoot/Devo
When we are in need some many things, we supplement that need with something. From vitamins to minerals to protein, etc. People spend a lot of time and money doing this in their life for various reasons. However, when we are in need spiritually or in life we often neglect to supplement our life with prayer and going to God’s word. We try other things, like ignoring the issue, fixing it ourselves, etc…and most of the times it doesn’t work or it gets worse. We need to go to our almighty healer, and add that into our lives instead of supplementing worldly things in.
John 15:17 says, “If you remain in me and my words remain in you, ask whatever you wish, and it will be done for you”.
So supplement some time in prayer today and then some more in his word, you’d be surprised at the outcome.