• When: 2022-02-22
  • QIC: Kenwood
  • The PAX: Hoist, Stalker, Slumlord (R), Cramps, Cupcake, Kenwood (R).


Prepping for D2D at The Hollow

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

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