6 PAX posted for guaranteed wobbly legs!
Conditions: Low 30’s with a slight breexe
Disclaimer/Prayer
Lunge toward the tomcat stairs. This was the first awkward moment as FIA was gathering and it appeared as if we were sneaking up on them. Once we got a little too close for comfort YHC elected to walk past FIA vs lunging. After we reached the Tomcat stairs circle up.
COP
SSH x 15 IC
TTT x 15 IC
IW x 15 IC
The Thang:
It became apparent real quick that there would be many squats completed today (YHC’s only requirement is for full range of motion on all squats – modify with less squats if needed). We start with
- Walking High knees for 30 seconds
- 10 squats
- Walking High knees on tip toes for 30 seconds
- 10 squats
- 50 what was named side ass raises on the right (We will call it SA after the first showing)
- 10 squats
- 50 SA raises on the left (We will call it SA after the first showing)
- 10 squats
- 50 rear leg raises Right
- 10 squats
- 50 rear leg raises Left
- 10 squats
- Each PAX runs up and down the tomcat stairs 2 times at the bottom completes 10 squats
- Each PAX runs up and down the tomcat stairs 2 times at the bottom completes BBSU’s
- Each PAX runs up and down the tomcat stairs 2 times at the bottom completes LBC’s
- Each PAX runs up and down the tomcat stairs 2 times at the bottom completes V UPS
- Each PAX runs up and down the tomcat stairs 2 times at the bottom completes 10 squats
- 50 SA raises on the Right
- 10 squats
- 50 SA raises on the left
- 10 squats
- 50 rear leg raises Right
- 10 squats
- 50 rear leg raises Left
- 10 squats
Lunge back to the CAT shovel flag and pick a post for peoples chair. 2 sets of 1 minute with arms in various positions
Circle up for the PAX choice of mary.
COT
Annoucements:
Wildcat
Christmas party
Prayer Requests:
BOM/Prayer
Pledge of Allegiance
I know that this workout gave me some wobbly legs. I sure do hope the PAX that attended enjoyed it as much as I did.