Mayhem on the legs
QIC: Sea-Man
Date: 9/13/23
PAX: Splash, Workbench, Sea-Man
Pax gathered and launched at 0530 promptly.
Warmarama:
- SSHs x 20
- Abe Vigoda x 6
- Mountain Climbers x 20
- Plank Jacks x 20
- Hamstring Stretch x 3
- SSH Ladder – 1 Squat : 10 SSH, 2 Squats : 9 SSH … cycle continues until 10 squats : 1 SSH
Ran a full lap around shelter and back to parking lot at a good pace. Each pax picked up a rock after lap.
The Thang:
We did the following leg exercises with one rep per exercise and working up to eight reps per exercise. Run up the hill to nowhere in between:
- Squat
- Round the world lunges
- Front Right
- Side Right
- Back Right
- Back Left
- Side Left
- Front Left
- Calf Raises
- Straight-Leg Dead Lift with rock
Two timed rounds of the following (1 at the top of hill to nowhere and one back in parking lot after returning rock)
- AMRAP Squats – 30 Seconds
- Al Gore – 10 Seconds
- AMRAP Squat and Calf Raise – 30 Seconds
- Al Gore – 10 Seconds
- AMRAP Squat Jumps – 30 Seconds
- Al Gore – 10 Seconds
- 40 Second rest
Prayers for Splash’s terminal patients and for Workbench’s sister.
