- QIC: Harry Carry
- When: 07/20/2020
- Pax: 38 Special, Bass-o-matic, Bones, Fogerty, Harry Carry, Long Duck, Mr Clean, Pusher, Rebel, Scout, Speed Racer, Straight Up, Twister
- Posted In: Sweep The Leg
Typical warm humid July morning in Ft Mill. Thirteen men posted at Sweep the Leg and this was my first time as Q for this type of running workout.
Disclaimer
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Thang:
Sweep the Leg 072020
The route is a one-mile distance using the out and back style: Run out to Gold Hill Elementary school, where the flag pole is ½ mile from the parking lot and run back (total is one mile).
At each ¼ mile along the route, there is a sheet with exercises to do. See table below. Count 15 for all exercises.
| Loop | 1/4 mi | 1/2 mi | 3/4 mi | 1 mile |
| 1 | LBC | Merkins | Monkey Humpers | Bobby hurleys |
| 2 | Big Boy S/u | Dips | Squats | Mtn Climbers |
| 3 | Freddie Merc. | Diamond M | Calf Raises | SSH |
| 4 | Amer. Hammers | Carolina Dry Docks | Lunges | Plank Jacks |
We had a few runners complete all four miles.
Fini, COT
Notes: The one hill on the return leg was not pleasant after the first mile. Good practice for the upcoming SWEATI.
Keep Cash and his family in your prayers.
Top three: Bones, Speed Racer, Long Duck
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