With this thing called the Dam2Dam Relay this weekend, YHC laid out today’s workout to recognize each leg of the race. So we ran around campus. Covered about 1.75 miles. And stopped 12 times for each leg of the race. We did 10x the number of miles in exercise reps. Fun was had!
Temperature was great! Ground was damp.
1 minute warning, intro, disclaimer, prayer
No warmup since this was a rolling workout. Mosey around the school as noted above stopping for these exercises…
Leg | Miles | Reps | Exercise |
1 | 5.5 | 55 | Monkey Humpers |
2 | 3.9 | 39 | Merkins |
3 | 7.0 | 70 | LBCs |
4 | 3.8 | 38 | Squats |
5 | 5.1 | 51 | Declined Shoulder Taps (2 ct.) |
6 | 3.3 | 33 | BBSUs |
7 | 6.0 | 60 | Squatted Raise the Roofs |
8 | 4.7 | 47 | Feet – OIUDs |
9 | 5.3 | 53 | Bobby Hurleys |
10 | 7.8 | 78 | Flutterkicks (2 ct.) |
11 | 7.6 | 76 | Calf Raises |
12 | 3.4 | 34 | Burpees |
total | 63.4 | 634 |
We finished near the shovelflag and did a few minutes’ worth of stretching.
Announcements:
- 2/26/22 – D2D (in case you are hiding under a rock)
- https://damtodamrelay.com/
- 3/5/22 – Lite the Fight 5k
- https://www.experiencecolumbiasc.com/event/light-the-fight-5k/65256/
- 3/19/22 – LRAH, 5k and 10k
- https://lrah.org/
Prayers:
- Cramps – grandfather, travel and family
- F3 PAX and family members