• When: 2019-12-26
  • QIC: Mercy Rule
  • The PAX: Mercy Rule, Drisoket, CDV


A Solid Foundation

Temps mid 40’s. A perfect day for a beatdown.

YHC is a big champion of form. Proper form gets you the results you want and prevents injury. Form was discussed prior to every exercise. Today we built up the foundation of our bodies with leg work. Its tough to get out of the fart sack the day after Christmas but 3 PAX took the DRP and got their Thursday off to a great start.

Here is how it all went down.

1 min warning

Disclaimer
Prayer

Mosey to the big stairs. No warm up needed as we warmed up very quick!

Each PAX goes up the stairs 2 steps at a time. Making sure to flex the glutes on every step. (2 rounds)

At the bottom 15 squats (full range of motion) IC

Each PAX goes up the stairs 1 step at a time. Making sure to flex the glutes on every step. (2 rounds)

At the bottom 15 squats (full range of motion) IC

Each PAX goes up the stairs 2 steps at a time. Making sure to flex the glutes on every step. (2 rounds)

At the bottom 15 squats (full range of motion) IC

15 Bridges (flex at the top)

15 Donkey Kicks (flex at the top)

15 Bridges (flex at the top)

15 Donkey Kicks (flex at the top)

At this point the men of CAT were joined by the men of The Hollow. Thanks again for the company!

30 Calf Raises (IC) (flex at the top)

15 Bridges (flex at the top)

30 Calf Raises (IC) (flex at the top)

Head to the planter box

15 Step ups each leg (Flex at the top)

15 Bridges (flex at the top)

Dealers choice (Each PAX came up with their addition to the workout)

Iron Mary Lunged us back to the shovel flag and the men of the hollow went ot finish up the last 15 min of their workout.

We had 2 min left so we finished up with 15 squats IC (Flex at the top!)

Announcements

New years day convergence

Dam 2 Dam

Prayer requests

Mercy Rules co-worker in hospital

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