Legs & Core
AO: Jericho
When: 2026-01-09
QIC: Samsonite
PAX (17): Ditch Witch, Fauci, Ma Bell, Marsha, Mutumbo, Ruby, Samsonite, Schneider, Seaman, Simple Jack, Sweetchuck, Tsunami, UMass-Todd Doherty, Waterboy, FNG-RamRod and K-Pop
Preamble:
noneWarm-O-Rama:
Mosey over to the coupon pile and pick a medium sized rock ...mosey over to the field
Leave the coupons - for warm up
- 25yds high knees + 25yds butt kickers + 25yds lunges + 25 yd run
The Thang:
First Exercise: 10 mins
Focus: Precision and Explosiveness.
* Rifle Carry Lunges: Lunge walk 20 yards carrying a "weapon" (coupon).
* The Ricochet: run to the 50 ...do 5 Burpees, Sprint back and bring coupon back to goal.
* Repeato: 2 Rounds.
Wait for the SIX
Second Exercise: 5 minutes
Focus: glutes strength .
Partner up.
* P1: Performs glute bridges for one leg
* P2: Runs down and back (to the 100yd line)
If you are walking up to the 20 yd line
* Flapjack: Switch legs on the next round.
Each partner runs twice
Wait for six
Third Exercise: 10 Mins
Focus: core
Partner 1: 25 Donkey Kicks
Partner 2: Runs to the 100 yd line
If you are walking up to the 20 yd line
Repeato X 2
Wait for six
Fourth Exercise: 10 - minutes
Focus: Agility and Fast Movements.
Team up - Partner 1 bear crawls with coupon from start to 10 yd line (twice - once for each coupon).
Partner 2 moves it from 10 yard line to the 20 yard line … and so on till we get to 50.
This is a race
Wait for six
Fifth Exercise: 5 minutes -
Focus: Static Holds and Endurance.
Superman Hold: 1 minute hold X 2 sets
Mosey back to the Parking lot after dropping the coupon
Circle up and have each pax propose an exercise - and call out the next person till time.