• When: 2020-01-02
  • QIC: Mercy Rule
  • The PAX: Moist, DriSocket, CDV, Flex Seal, Navy Bean, Mercy Rule


Legs and Abs – Mercy Rule Style

Conditions:  Low 40’s with limited to no breeze. No breeze actually made it feel warm outside.

Disclaimer/Prayer

Start with a warm up lap around the track

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
  • 10 Calf Raises
  • 50 SA raises on the left
  • 10 squats
  • 10 Calf Raises
  • 50 rear leg raises Right
  • 10 squats
  • 10 Calf Raises
  • 50 rear leg raises Left
  • 10 squats
  • 10 Calf Raises
  • 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 10 squats
  • Each PAX runs up and down the tomcat stairs 2 times at the bottom completes 10 Bridges
  • Each PAX runs up and down the tomcat stairs 2 times at the bottom completes 10 Bridges
  • Each PAX runs up and down the tomcat stairs 2 times at the bottom completes 10 Calf Raises
  • Each PAX runs up and down the tomcat stairs 2 times at the bottom completes 10 Calf Raises

That completes the leg portion of the workout. Mosey back to the track and run a lap.

Circle up for mary.

  • 10 BBSU (keep your fingers crossed behind your head)
  • 10 Iron Cross
  • 10 V Ups
  • 15 Supermans
  • 10 BBSU (keep your fingers crossed behind your head)
  • 10 Iron Cross
  • 10 V Ups
  • 15 Supermans

Mosey back to the shovel flag.

COT

Annoucements:
Cat Qing at Urban Legend tomorrow. 5:15 start and the 9/11 memorial in downtown lexington

Prayer Requests:

  • All unspoken

BOM/Prayer

Pledge of Allegiance

I know that this workout gave me some wobbly legs and sore abs. I sure do hope the PAX that attended enjoyed it as much as I did.

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