• When: 2018-11-27
  • QIC: Mercy Rule
  • The PAX: Moist, Sun Drop, Bouche, Scotch, Overage, Mercy Rule


We shall call it “Leg Day”

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.