15 tough guys posted for a little #LegDay action at Lexington’s newest AO. YHC heard that Ranger laid an upper body smack down on these men a couple of days earlier so the plan was to shift their attention to the sometimes underworked lower half. These men responded with max effort. Excellent group of guys over here. Big things to come for sure.
Conditions: Mid 50-ish with a breeze. Perfect Beech weather.
The Thang:
Slaughter Starter – Knock out 20 burpees off the drop.
COP
***All exercises X 20 IC***
Side Straddle Hops
5 Burpees
Through the Tunnel
5 Burpees
Imperial Walkers
5 Burpees
Squats
5 Burpees
Mountain Climbers
5 Burpees
Recover
Mosey to the parking lot for…
Line Hops x 50 OYO. Over and back = 1 rep
Recover
Lateral Line Hops x 50 OYO. Over and back = 1 rep.
Recover
Mosey to the wall in the courtyard for…
People’s Chair x 2 minutes
Shake it out.
People’s Chair x 1 minute
Recover
Broad Jump to the walkway.
Lunge back to the wall.
Repeato x 3 sets
Recover
Monkey Humpers x 10
Bobby Hurley’s x 10
Sprint to opposite wall.
Plankorama
Repeato x 3 sets
Recover
Mosey to the parking lot for…
Parking Spot Lateral Slides (Crowd Pleaser)
Get low and slide left, following the parking spot line.
Sprint forward and trace the next one to the right.
Rinse and Repeat for roughly 50 yards or so.
Recover
Mosey to the top parking lot and line up at the raised wall for…
Step-ups and Box Jumps
Split the group in half.
Group 1 per forms 10 Step-ups each leg, then 10 Box Jumps.
Group 2 performs Calf Raises x 20 each position (toes straight, toes in, toes out.
Flapjack
Recover
Mosey back to the courtyard wall for…
People’s Chair x 1 minute
Shake it out.
People’s Chair x 30 seconds
Recover
Squats x 10
Star Jumps x 10
Sprint to the opposite wall and assume People’s Chair position x 30 seconds.
Repeato x 3 sets
Recover
Back to the parking lot for…
Parking Spot Lateral Slides (Crowd Pleaser)
Get low and slide left, following the parking spot line.
Sprint forward and trace the next one to the right.
Rinse and Repeat for roughly 50 yards or so.
Recover
Circle up for Mary…
American Hammer x 20 IC
Boat / Canoe OMC
Heel Touches x 20 IC
Flutterkicks x 20 IC
Plankorama
Recover
COT and BOM
Announcements
Cheech 10K
Pumpkin Ruck Sunday from IceHouse — 2:00. Reachout to Brianiac
Christmas party coming
Dam2Dam Relay almost full
P200 teams forming.
Mentors Needed.
Prayer Requests
Marriages
Dozer’s grandmother
Field Goal’s father