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.