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