Legs

  • Workout Date - 09/28/2017
  • Q In Charge - Quickie
  • The PAX - Tbag,Brown Shorts,Duplo,Clapper,Carl's Jr (Respect),Boomhauer(Respect),Quaker(Respect),Gluten(Respect) and YHC
  • AO - Powder Keg

Somehow, somewhere I injured my shoulder but I was signed up to Q so I didn’t want to let the PAX down! Nine showed up to what was going to be a leg beatdown.

Warm-up

Just the classic

20xSSH

20xIW

The Thang

A short mosey around the church to the middle parking lot where I introduced to PAX to the KILLER 1000

Partner up and do

100 of each Jump squats,DC Flutters,Calf raises, LBCs, DC Lunges, DC Mountain climbers, Monkey Humpers,Squats, Smurf Jacks and Freddy Mercs while the other partner runs halfway across the parking and up the steps and back around.There’s a little time left let’s mosey to the side of the church for a Quickie Wall of Fire. 10 narrow Squats,10 regular Squats and 10 Wide Squats while the others sit in the peoples chair

2 minute warning let’s mosey around the church and back to the flag.

Announcements

Hope Relay Nov 11

Grinch 5k Dec 2

GoRuck events coming up in March 2018

Prayers for all mentioned

YHC led us out on prayer

SYITG

QUICKIE

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