17 tough guys knew #LegDay was coming. 17 tough guys posted anyway. Iron Mary provided the tunes. YHC provided the beatdown. It felt like the good ole days at The Hollow this morning. Here’s what went down…
Conditions: Mid 30’s with a slight breeze.
The Thang:
Slaughter Starter – Knock out 20 burpees off the drop.
Mosey to the stairs by the tennis courts
Calf Raises…
Toes straight x 20 IC
Toes in x 20 IC
Toes out x 20 IC
Recover
Grab a parking space line.
Over n’ Back = 1 rep. 50 reps OYO
Side 2 Side = 1 rep. 50 reps OYO
Recover
Grab a spot on the wall.
People’s Chair x 1 minute
People’s Chair (Low) x 30 seconds
Recover
Mosey to the raised planter by the baseball field.
Box Jumps x 20 OYO
Step-ups x 10 OYO (Left Leg)
Step-ups x 10 OYO (Right Leg)
Recover
Mosey to the track.
***Lap 1***
Start at Corner # 1.
Squats x 20 OYO
Star Jumps x 20 OYO
Sprint to Corner # 2 (Long)
Back Pedal to Corner # 3 (Short)
Sprint to Corner # 4 (Long)
Back Pedal to Corner # 1 (Short)
Plankorama
Recover
***Lap 2***
Monkey Humpers x 20 OYO
Bobby Hurleys x 20 OYO
Take a lap…
Plankorama
Recover
Mosey to the raised planter by the baseball field.
Box Jumps x 10 OYO
Step-ups x 20 OYO (Left Leg)
Step-ups x 20 OYO (Right Leg)
Recover
Mosey to the wall by the tennis courts.
People’s Chair x 1 minute
People’s Chair (Low) x 30 seconds
Recover
Grab a parking space line.
Over n’ Back = 1 rep. 50 reps OYO
Side 2 Side = 1 rep. 50 reps OYO
Recover
Mosey to the breezeway on the side of the school.
Start at Column # 1.
Lunge to Column # 2. Squats x 5 OYO
Rinse and Repeat all the way down for a total of 16 columns (80 squats, 80 lunges).
Recover
Mosey to the parking lot.
“Parking Space Lateral Slide” Repeats.
Start at the first spot and trace the lines with lateral slides for roughly 50 yards? 1,000 yards? Who knows??? ***Crowd Pleaser***
Recover on your six for…
Mary
American Hammer x 20 IC
Heel Touches x 20 IC
Boat/Canoe OMC
Flutterkicks x 20 IC
Recover
Back to the shovel flag for COT, BOM and Pledge of Allegiance.
Moleskin
There’s been a lot of #TruthNuggets dropped lately that have really gotten my attention. I hope it’s had the same effect on many of you. If these messages have spoken to you, do not ignore them. It’s time to recommit yourself to this thang and to your brothers. Hope to see a few guys I haven’t seen in a while.
Announcements:
-1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
-2/3 MGC Long Run Discount Code TROOPS
-2/24 Dam to Dam 100K Relay
-3/3 4-Year Anniversary Convergence at Graveyard
-3/23-24 Palmetto 200
Prayer Requests:
Juice – Traveling to Haiti
Ken Doll – Knee
Marriages