23 of Lexington’s finest convened for some #LegDay action at Urban Legend. YHC has really taken a liking to this AO because it has a special blend of Eastside and Westside pax. We don’t get to see each other often enough, and this gives us an opportunity to hang out and get better. The past week has been heavy on upper body and core, so YHC decided to take it on down to Legtown. Here’s how it shook out…
Conditions: Low 40’s and nice. A little damp, but NO RAIN. Strange for Urban Legend.
The Thang:
Slaughter Starter – Knock out 20 burpees off the drop.
Circle up for…
COP
Side Straddle Hops x 20 IC
5 Burpees OYO
Through the Tunnel x 20IC
4 Burpees OYO
Imperial Walkers x 20 IC
3 Burpees OYO
Squats x 20 IC
2 Burpees OYO
Mountain Climbers x 20 IC
1 Burpee
Recover
Mosey to the corner of the main parking lot for…
4 Corners x 3 rounds
Round 1 – Perform 10 Bobby Hurley’s at each cone. Sprint the straights. Back pedal the shorts.
Round 2 – Perform 10 Bobby Hurley’s +10 Monkey Humpers at each cone. Sprint the straights. Back pedal the shorts.
Round 3 – Perform 10 Bobby Hurley’s +10 Monkey Humpers +10 Squats at each cone. Sprint the straights. Back pedal the shorts.
Plank for the six.
Recover
Mosey to the set of stairs adjacent to the parking lot for…
Calf Raises
Toes Straight x 20 IC
Toes Out x 20 IC
Toes In x 20 IC
**Repeato for one more round since YHC shorted the guys a rep.**
Recover
Mosey to the lower parking deck for…
Parking Space Work
Lateral Line Hops x 50 (over and back = 1 rep)
Line Hops x 50 (over and back = 1 rep)
Toe Taps on parking bumper x 50 left + right = 1 rep
Recover
Mosey to the wall for…
People’s Chair x 1 minute
Repeato
Recover
Line up at end of parking deck for…
Burpees, Broad Jumps and Bear Crawls
Cones are placed every 10 yards running the length of the deck.
Burpee Broad Jump to Cone # 1 and perform 10 squats.
Repeato for each cone until you reach the end.
Plank for the six.
Bear Crawl back to the start point.
Recover
Circle up for Mary
American Hammers x 20 IC
Boat / Canoe OMC
Flutterkicks x 20 IC
LBC’s x 20 IC
Heel Touches x 20 IC
Recover
Mosey back towards the #VSF for…
Slaughter Finisher – Cash out with 20 burpees
COT and BOM
Announcements:
– New running AO guidelines
– Need mentors. Ask KD for details
– Juice is leading an accountability group for reading the Bible in 2019. Not too late to get in.
-2/2: MGC Long Run
-2/16: Dam to Dam Relay: www.damtodamrelay.com
-3/16: Lexington Race Against Hunger
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