Prayer and Disclaimer: YHC prayed for not injuries over the next 45 minutes and to push our bodies and have fun. Some PAX had a hard time finding the fun but YHC had a blast leading the men of CAT so I am counting it as an answered prayer. Mercy Rule chose to do the harder thing by fulfilling a commitment to run 100 miles every month. The rest of us found ways to make our legs sour.
THE THANG:
Today’s goal was a fast pace leg and cardio workout. If any PAX did not get their money’s worth please send in a request for a double you money back guarantee.
Prisoner Lunge 10 each leg
Find a crack in the sidewalk. Jump back and forth over line 60 reps. lateral jumps 60 reps.
Prisoner Lunge 10 each leg
10 box jumps
Step ups 10 each leg
prisoner lunge 20 each leg
Find a white stripe in sidewalk. Jump back and forth over line 40 reps. lateral jumps 40 reps.
prisoner lunge 20 each leg
Up and down the stairs – at bottom of stairs 15 squats, at top of stairs 10 smurf jacks. Smurf Jacks were a real crowd pleaser.
Move over to smaller set of stairs
Bunny Hop up and down stairs. At bottom of stairs 10 lateral lunges each leg. At top of stairs 10 high jumps.
Fast mosey back to the shovel flag but are not thru yet.
Calf raises – 30 straight, 30 toes out, 30 toes in
Mosey to track – One lap AYG – back pedal the straight portions and sprint the curved part.
Line up at Shovel flag. Back Pedal to end of parking lot. Come back doing 5 squats at each white line.
Calf raises – 30 straight, 30 toes out, 30 toes in
Line up at Shovel flag. Back Pedal to end of parking lot. Come back doing 5 smurf Jacks at each white line.
Line up at Shovel flag. Back Pedal to end of parking lot. Come back doing 5 Sumo Squats at each white line.
Calf raises – 30 straight, 30 toes out, 30 toes in
PRAYER:
PAX who retreat into themselves when facing injury or demons, instead of reaching out for a brother.
Mercy Rule has a co-worker whose parent have had a cancer diagnosis and other parent had a heart attack within one week.