#EMOM Legday at The Hollow and the Return of Meatball

Caught the early morning flight out of the east side to make it in time for a 0515 start on the west side.

Weather: 68°

The Thang:

Intro, disclaimer, prayer

Mosey around the lot and then COP

SSH x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC
Windmill x 10 IC

EMOM – every minute on the minute, start off by doing the called exercise(s) and then run down to the last column.  Any remaining time in the minute is your recovery time.  Each round equals 4 minutes.

1. Squats x 15
2. Squats x 15/Calf Raises x 15
3. Squats x 15/Calf Raises x 15/Lunges x 10 (5/leg)

BBSU x 10 IC/Flutter Kicks x 10 IC

1. Twerk Squats x 15
2. Twerk Squats x 15/Jump Squats x 10
3. Twerk Squats x 15/Jump Squats x 10/Calf Raises x 10

BBSU x 10 IC/Flutter Kicks x 10 IC

1. Jump Squats x 15 (this round was a down and back on the run)

Down and back as fast as you can, complete 10 reps of each of the following exercises

• Squats
• Jump Squats
• Twerk Squats
• Calf Raises
• Lunges

Mosey back to the flag for Mary

Leg Raises x 10 IC
BBSU x 5 IC

COT

Announcements

9/11 event at Smokehouse this weekend

Cheech 10K is a go for November

Prayer Requests

Nation
Kids/Teachers/Parents
My cousin, Adam

BOM