Introduction

YHC decided to focus on the legs today.  The legs are often an ignored muscle group.  Many do Merkin Mondays and give the upper body a good workout.  So I wanted to complement those efforts with building the lower half of the body.  

16 PAX came for some leg work and 4 PAX got in an EC ruck.

Warm-Up

• 30 SSH IC
• 15 Imperial Walkers IC
• 10 IC Slow Count Squats followed by 10 Regular Squats
• 10 WMH IC
• 15 Slow Count Merkins IC
• Fellowship jog around the almond

The Thang

After our fellowship jog around the almond, we made our way over to the far parking lot.  We had even numbers today which worked out great for buddy carries.  Each PAX partnered up for buddy carries.  Each PAX would carry his partner down to the end of the parking lot.  Once to the end, he would do 2 squats with his partner on his back.  PAX would switch so the other partner would get a buddy carry and squats in.  We did 5 laps of this with each lap increasing the total number of squats by 2.  Each PAX got in a total of 30 weighted squats.  PAX that couldn’t do the partner squat, both partners would do body weight squats instead.

Once the buddy carry was finished we lined up along the edge of the parking lot.  Each PAX would get into a low squat and would side step left to the end of the lot.  They would then side step right to get back to the starting line.

After doing some strength work with the buddy carries, we moved to a bit of cardio and speed work by doing a Jacob’s ladder using the number 11.  PAX would do 1 tuck jump, run to the other end of the lot and perform 10 merkins.  The second lap would be 2 tuck jumps and 9 merkins and so on until the PAX reached 10 tuck jumps and 1 merkin.

By this point we had about 15 minutes left, so I decided we should work our way back to the start to circle up for Mary.  What better way to get there than via lieutenant Dan’s!  Each PAX would complete 1 lunge (on each leg) and then 1 squat.  Next round was 2 lunges and 2 squats.  Lunges were counted in cadence and squats were on my down, so the group stayed together.  We continued this progression up to a count of 10, weaving our way back to the start.

I was surprised that we still had about 8 minutes left, so everyone did 10 burpees OYO to kill some time.  We then did some Mary which consisted of 30 IC LBCs, 25 IC flutter kicks, and 25 IC heels to heaven.  We had a couple of minutes left and I wanted to hit our legs a bit more.  So we circled up for a little Al Gore/Duck walk ring of fire.  Each PAX held the Al Gore position while a PAX duck walked around the circle.  This continued until each PAX got a duck walk in.  It was a little bit of a large group for this but the PAX pushed it out and finished strong.

Announcements

There are two 2nd F events this week: Tuesday 8 PM at the Crunkleton in Chapel Hill and Wednesday Beer Study in Durham at 5:30 PM. 

There are still a few slots open for the HTL ruck event.  Sign up if you are interested and if you have questions ask some PAX at an AO or hit up slack.  There are F3 guys doing all three lengths, so there are lots of opportunities to train with folks and get started if you are interested.

COT

YHC took us out.  No prayer requests today.

Great workout today men!  It was an honor leading you today and assisting with the loss of feeling in your legs.  Aye!