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,