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Date/Time
Date(s) - 09/30/2020 - 10/01/2020
5:30 am - 6:15 am
Site Q - Woodstock
Location
Rolf Park
Categories
Large park with running paths, soccer fields, playground, and parking lot for what can be an epic boot camp style beatdown!
PArt 1
PAX: Lyman, Fraction, Mercy (Q), Peach, Footloose, Lonzo, Stalker, Meatloaf, Landslide
Intro, Mission, 5 Principles
The second best day after the Lord’s Day, is Leg Day. Legs are the largest muscle group, and if the sky’s out, thighs out. Part 2 is Thursday at Wakanda with Woodstock, and if you are present at Part 1, you are legally obligated to attend Part 2.
The thang:
Warmup – SSH, Windmills, Imperial Walkers in cadence.
Ruck/coupon welcome
Round 1:
Circle up – 40 seconds on, 20 second rest. Jump squats, rest, Jump lunge, rest.
5 rounds
Round 2:
11s: 10 standard squats 1 end, lunge to other end, 1 prisoner squat, Lunge back
9 squats, lunge walk, 2 prisoner squats. Progression continues
Round 3
10 Calf raises on curb, 5 bulgarian split squats each leg, 5 Lt Dans.
for 5 minutes
Repeat Rounds 1- 3 as desired.
Finisher: single leg glute bridge
COT,
Announcements: 10/24 FloRuck
Prayer intentions – Bongo, Jobs, COVID,
Addednum:
This is the LEG day that the Lord hath made, I will rejoice and be glad in it.
Glute Bridges were used as active rest between rounds.
Complete PAX List
Lyman, Fraction, Stalker, Footloose, Peach, Popeyes, Rudy, Landslide, Simmons, Mile High, Woodstock, Lonzo, Gepetto, Mercy (Q)
Announcements: 10/24 FloRuck, 10/2 3rd F Leadership at Rolf Park Pavilion, Thursday eves at the La Biblioteca in maumee.