Fred Leg Day

AO: The Galaxy

When: 08/17/2021

QIC: Jorts

PAX (10): Marcia, Waco, Sourmash, Fondue Guy, Abacus, Wideright, Sparky, Tweaker

Preamble:

4 pax for a rainy pre-ruck

Warm-O-Rama:

Mosey to the pavilion
AIC
SSH x 12
Don Quixote x 10
Copperhead squats x 15
Lunges x 10
Bear hugs x 10

The Thang:

60 second wall sit
10 squats in cadence
10 lunges in cadence
10 step ups alpha count
10 Bonnie Blairs in cadence
10 squats in cadence
10 lunges in cadence
10 step ups alpha
10 Bonnie Blairs in cadence
60 second wall sit
1 lap around the upper parking lot

60 second wall sit
10 squats in cadence
10 lunges in cadence
10 step ups alpha count
10 Bonnie Blairs in cadence
10 squats in cadence
10 lunges in cadence
10 step ups alpha
10 Bonnie Blairs in cadence
60 second wall sit
2 laps around upper parking lot

60 second wall sit
10 squats in cadence
10 lunges in cadence
10 step ups alpha count
10 Bonnie Blairs in cadence
10 squats in cadence
10 lunges in cadence
10 step ups alpha
10 Bonnie Blairs in cadence
60 second wall sit
3 laps around the upper parking lot

60 second wall sit
10 squats in cadence
10 lunges in cadence
10 step ups alpha count
10 Bonnie Blairs in cadence
10 squats in cadence
10 lunges in cadence
10 step ups alpha
10 Bonnie Blairs in cadence
60 second wall sit
60 second wall sit
10 squats in cadence
10 lunges in cadence
10 step ups alpha count
10 Bonnie Blairs in cadence

Stretch

COT:

Prayers for the many pax and friends dealing with the resurgence of COVID

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