Legs & Lungs

Legs & Lungs

Workout Date:

12/02/2021

QIC:

Valvano

PAX:

Bubbles, Shoeless (RESPECT x 2), Manziel (RESPECT), Valvano (QIC)

The Thang:

Conditions
50ish and clear

1 minute warning and disclaimer

COP
Weather was a little warmer this morning, but still pretty brisk (Warthog always seems colder than YHC’s driveway), so the COP started with a 2 lap mosey around the track to warm up and loosen the muscles.  After 2 laps, we headed to the picnic tables for:
TTT x 20 IC
Windmills x 20 IC
Tempo Squats x 20 IC

Moving to the tables for:
20 step ups each leg
40 Calf Raises
10 Bulgarian Split Squats each leg

Mosey to the bridge
20 Jump Squats
mosey across
20 Jump Squats

Mosey past Valor, into the garage and to the base of the first incline
40 Calf Raises by the elevator

Reverse Mosey up the first ramp
20 Squats
Reverse Mosey to the first speed bump
10 Walking Lunges each leg
Reverse Mosey to the top of the ramp
Mosey the flat, then 80% Sprint to the top of the last ramp

Starting at the first parking line:
1 Squat, run to the 13th line, reverse mosey back to second line
2 Squats, run to the 13th line, reverse mosey back to third line
3 Squats …
Continue up to 13 Squats (91 total)

Mosey all the way to the bottom of the garage

Run up and back down the stairs hitting every step
Run up and back down the stairs skipping steps

Mosey back to the bridge
20 Jump Squats
mosey across
20 Jump Squats

Mosey back to the picnic tables
20 Step Ups each leg
40 Calf Raises
10 Bulgarian Split Squats each leg

Mosey 1 lap around the track and back to the flag for 2 minutes of stretching:
TTT x 10 IC
Windmills x 10 IC
Right over Left, Left over Right

TIME!

COT
Count-O-Rama – 4
Name-O-Rama
Praise for recovery and continued prayers for Joe (Manziel’s dad) and Jack (Valvano’s dad)

BOM by YHC

Moleskin

Announcements
– Bling scavenger hunt date night – 2 days away!!!  AMAZING TIME AHEAD.  Humpback getting Karma a date with Bridget much to Boxcar’s chagrin
– F3GrandStrand Annual Christmas party has been confirmed!!!  December 11 at Waterway Palms Clubhouse – 6PM
– Ugly Christmas sweater convergence in Conway on December 18
– Great donations for Fostering Hope!!!!  Penelope taking items Saturday at WH!
– Pikachu and F3GS met Christmas Shoebox goal!

Aye!
Valvano

 

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