Leg day?

  • QIC: Tatanka & Red Eye
  • When: 1/3/2014
  • Pax: Peach, Pusher, Italian Job, Posh, Esso, Cheeto, Winchester, Burgandy, Javert, Tatanka and Red Eye
  • Posted In: The Fort

YHCs provided an early warning of a leg day and commitment to make our holiday softening bodies stronger.  11 pax including Qs were challenged and left the Patriot with far fewer calories than when we arrived.

The Thang:

Red Eye on COP: Mosey to field

  • 15 – Diamond Merkins
  • 15 – Carolina Wet Docks
  • 60 sec Plank
  • 49 SSH
  • 15 Makhtar N’Diayes
  • 60 Sec Plank
  • 27 Imperial Walkers
  • 15 Merkins
  • 25 LBCs
  • Jack Webb 6 merkin max  up/down (1 merkin to 5 claps)
  • 20 Moroccan Night Clubs

Mosey to another field – Four Corners

  • 25 Bomb Jacks
  • Sprint
  • 25 Squats
  • Lunge
  • 25 Bomb Jacks
  • Sprint
  • 25 Monkey Humpers
  • Lunge
  • 25 Bomb Jacks
  • Sprint
  • 25 Squats

COP of Maximus

  • Low and very slow squats (hold at bottom)
  • 10 Ass-kickers w/flip
  • 10 Leg lifts w/flip
  • 10 unicycles w/flip

Release to Tatanka

Mosey to playground and partner up.
  • Partner 1 runs parking lot loop while Partner 2 does exercise
  • Exercise rotation:
  • Step-Ups
  • Dips
  • Squats
  • Flutter Kick
Rinse and repeat until each PAX has done all four exercises
Around the Park:
Run 1 mile loop of the large park with 1/4 marker pain stations x3
Squats as group 10, 15 and 20
Finale:  – Complete the glorious morning with 7 Minutes of Mary… dealer’s choice which included 11 deals:
  • Protractor (crowd pleaser)
  • LBCs
  • Eddie Mercury
  • Flutters
  • Rosalitas
  • Grave diggers
  • Burpees
  • Russian Twists
  • … and a few others for fun.
Reminders – read the weekly email.  LMR event Tuesday night at Town Tavern, Joe Davis Run next week, IL on the 24th led by Dredd and OBT
Prayers for health, Brian Shah, Javert’s travels to Germany
TClap |
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